Raakarive + VAPU 2 x (2+1)@75%, 2 x (2+1)@80% x 4

Te otteella VAPU + Balance 3+1@70%, 3 x (3+1)@75%, 2 x (3+1)@80%

Ylikorkea TE veto + polvelta tempaus ( tanko liikkuu kokoajan)

10 x (1+1)@60-85%

10 min belt walk
Stretch
2 tabata : lunges, plank hold
5 min squats
5 min burpees
5 min bike
Stretch

16min EMOM
Even - 6 pull-ups
Odd - 6 power snatch 115/55

Teams of 2
200 box jumps (low)
200 KB swings (light)

5 Round of:
Toes to Bar 15 reps
Plyo Box Burpees Jump Overs (60 cm) 12 reps
Double DB Thrusters (2X22.5/15Kg) 9 reps
2’ rest each round
Ogni round deve essere uno sprint a max effort!

8 Rounds Tabata, for reps
Situps
Hollow Rocks
Supermans
Mountain Climbers
*1min rest between each movement

20min AMRAP + TABATA

1.Kyykky 20x
2.Mave 15x
3.Rive pallolla 10x
4.Punnerrus 5x

30-25-20-15-10-5
Wallballs
Power cleans
Time cap: 16’

3X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%– rest 30-60 seconds.

140/150/155/165/165

12 sets of Power Snatch:
Sets 1-3: 1 @70% 1RM Power Snatch
Sets 4-6: 1 @75%
Sets 7-9: 1 @80%
Sets 10-12: 1 @As heavy as possible (no specific numbers, just hit a heavy stimulus!)
- Rest as needed btw sets