30s ON, 30s OFF x8 rounds (40min)

1) Slep push
2) power cleans @60/40kg
3) Burpee box step ups
4) Hollow rocks
5) shuttle run

Shoulder and hips mobility using the rubber band.
Elbows mobility 'massaging' the triceps on the olympic bar.

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15min AMRAP

20 Air squat
16 Lunge steps
12 Lateral squat
400m Run

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WARM-UP:

400m Run
10 Perfect stretch
400m Run
10 Half kneeling hamstring stretch
400m Run
10 Squat into hamstring stretch

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EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

POWER CLEAN + CLEAN + SQUAT JERK
5[1+2+1]@kevyt pal 2min

POWER SNATCH + SNATCH + SN BALANCE
5[1+1+1]@kevyt pal 2min

BOX JUMP Strength Leg
5x6 pal 2min

assault bike for max cal
10 x 20 secs / 40 secs

A: Back squat 5-3-1+
B: Bench press 5-3-1+

150 min
Warm up for 20 min

1.MU
- Drills
- MU 7 x 1
- MU 10 x 2
- MU x 27

2.Aerobic work
Workout 2
For 45-90 min:
Bike at HR 110-115 bpm
* Every 10 minutes do 6 strict pull ups + 12 push ups
- 1 h 15 min
- HR 123/161

3.Mobility

For time:
50 Wall ball shots
25 L Pull-ups
40 Wall ball shots
20 L Pull-ups
30 Wall ball shots
15 L Pull-ups
20 Wall ball shots
10 L Pull-ups

🤎 ♡💜 ♡🩵♡ 💙

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