AMRAP 15
16 Stepups
16 Lateral Skater Jumps
16 V-ups
48 Lateral Jumps over ”something”

Incline press

Row max. calories

:30, :45, 1:00, 1:15, 1:00, :45, :30

Rest 30 sec after partner finishes.

Lepo= soutu aika + 1 minuutti.

Max reps burpee to target

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

PWR/CORE(8)
20 Turkish get ups

WRK(16)
WRK 1:00 REST 1:00 x8
8 burpees
6 s/a dumbell hang clean and jerk

Opt(12)
100 double unders or 200 singles

Finisher
100 crunches
1:00 min ham stretch

3 push jerk every minute for 10 minutes

300 air squats as fast as possible

135 min
Warm up for 20 min

1.MU
- Drills
- MU 23x1

2.Aerobic work
For 50 min:
Bike at HR 110-115
Every 10 min do:
6 strict pull up
12 push up
Bike avg. pace 2.34/1000 m

A.
2 rds:
Run 200m (easy)
5 Walk out + Push up
10 Air squats

2 rds:
Run 200m (hard)
4-8 Clean + jerk
Rest 1min...

• Stretch...

B.
3 rds for time:
800m Run (8x100m)
21 Power Clean & jerk (w/ DB's/KB's)

• 1 kb/db: 30 x Clean&jerk)
• skaalaa juoksua tarvittaessa esim. 600m tai 400m.

ACCESSORY: 30MIN

1. 10 Hip thrust + knee ext./bend on a rower

2. 10 + 10 Snatch grip one hand press

3. 10 + 10 (weighted) Cossack Squat

4. 10 + 10 One hand KB bench press with other hand on hold on top