CONDITIONING

Event 1

21-15-9-3
Deadlift (90kg)
Burpee
Wall-ball (6kg)

ACCESSORY
Event 2

Riinan satujumppa
30sec work, 15 rest
Wall sit
Echo bike
Lankku
KBS (20kg)
Kylki oik. (20kg)
Kylki vas. (20kg)
Machine
Biceps Curl (bar)

3 clean
3 front squat
3 push press

EMOM 15
1. 10-15 cal erg
2. 8-12 burpee box jump over
3. 10-15 wall ball

3-4 rounds:
10-15 strict press
6-12 pull up/ ring row
10-15 push up
-rest as needed-
(20 min timecap)

4 rounds:

10+10 DB press
5-10 pull up/ring row
10 leg lifts
-rest 1-2 min between rounds-

Temppuaaltoja 90s välein, hang power snatch:

• 3 x 40kg
• 2 x 45kg
• 1 x 50kg
• 3 x 45kg
• 2 x 50kg
• 1 x 55kg
• 3 x 50kg
• 2 x 55kg
• 1 x 60kg

Sit kapasiteetti-intervalli. 5 kiekkaa, 2 min on/2min off:

• 9 bob
• 6 ohs @ 40kg
• max reps power snatch @ 40kg

5:00 Cardio

3 rounds

3 Hang Power Snatch
3 SN Grip Press
3 OHS
3 Back Squat
5 GM

EMOM 10
Odd min : 12 burpee
Even min : 12 wall ball

Add one rep to each movement After each round. ( last round 16-16 )

Rest 5 mins

EMOM 15*
1. Min : 15 Single Kb squat clean @24/16kg
2. Min : 15 push up
3. Min : 30 Double under / 30” amrap du

*scale reps to fit into 45” !

Wups
Availut + fyssariliikkeet

E4 x 5
2 x Deadlift (90-95%)

Clean tekniikkaa
Ylikuormaisia vetoja maasta ja hangista

30/5 x 9, Core
1) Hollow hold
2) Chinese plank
3 Rest

AMRAP 20:

200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar