43 minutes for

70/55 Calories Any Machine
2 rounds of "Cindy"
1 rounds of "D.T"

WORKOUT OF THE DAY:

---

Metcon (no result, for quality)

30 minutes for quality and minimum rest of:
5 TGU, L
5 TGU, R
15 Chair dips
10 Windmill, L
10 Windmill, R
15 Chair dips

Harjoituksen tarkoitus on kehittää keskivartalon ja ylävartalon perusvoimaa. Tavoite on liikkua tasaiseen tahtiin laatuun ja tuntumaan panostaen.

---

WARM-UP:

---

3 Rounds
3+3 Turkish get-ups
10 Scapula push-ups
10 Scapula dips
5+5 Windmills

ZOOM -huoneen aikataulut:

Taukojumppa klo 1130
Ohjattu lämmittely klo 1800
https://zoom.us/j/7594162178
ZOOM salasana 530247

Basic Endurance 48 minutes.

40 Medball Russian Twist
10 Burpee Box Jumps 24"/20"
8 + 6 Toes To Bar
40 Calories Any Machine
100m One Arm OH Walk, change as you like ( DB / KB )
25 Banded Goodmornings

Power clean & Jerk
12 x 1 @ 65-80% from 1RM
Go every 60s.
Add weight every 1-2 sets if moving well.

15min alkavalla minuutilla voimistelutaitoa

1. käsilläseisontapunnerrus
2. tuplanaruhyppy
3. leuanveto/rinta tankoon

Valitse itsellesi mukava toistomäärä, jonka pystyt hyvin ylläpitämään. Harjoituksen ei ole tarkoitus olla valtavan raskas, vaan tekniikkapainotteinen

From 12:00-20:00 Build to a Heavy Comblex (8:00)
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

Perform 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk without releasing hands from the barbell

Clean Pull + Squat Clean + Jerk

2 x (1+1+1) @ 50%
2 x (1+1+1) @ 60%
2 x (1+1+1) @ 70%

Send Off 2:00

3-4 rounds for quality

8 db bench press/ challenging push-up
8 snatch grip row
20 m heavy sled push

• rest 2 min between rounds

AMRAP 8 x 4

15 Wallball 20/14p
12 Double DB Deadlift 2x22,5/2x15kg
9 DB Facing Burpees
6 DB Hang Power Clean 2x22,5/2x15kg
3 Bar Muscle Ups

Rest 2 min btw. AMRAP´S.

Result: the difference between reps on the first and last round.

First and Second set easy pace.
Third moderate
Fourth Fast

AMRAP in 8 min:
30 Wallball shots 20/14lb
30 Double unders

rest 2 min

AMRAP in 8 min:
15 DB Front squats 20/10kg/h
15 Burpees

rest 2 min

AMRAP in 8 min:
40 Air squats
20 Cal. row.