10 Rounds for time
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean

Level 3: 90/61kg
Level 2: 75/50kg
Level 1: 61/40kg

Timecap 8min

1 rep max

1500/1200 m Row
1200m Run

Rest 3 Minutes

1000/800m Row

800m Run

Rest 3 Minutes

500/400m Row
400m Run

EILINEN

TAI

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

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI

PÄIVÄN TEKNIIKKAOSUUS n. 40min

Tee vapaavalintaiset lämmöt

--

6 sec Slowly SN DROP & 2 sec PAUSE SQUAT Position - tasapaino koko jalalla, katse eteenpäin
4x5@keppi pal 2-3min

---

SN DROP On The Toes - lähtö päkiöiltä - räjähtää! Pohjassa 2 sec pause tarkista tasapaino, että koko jalalla - katse eteenpäin
4x5@keppi pal 2-3min

---

HIP MUSCLE SQUAT SN - hartiat&kyynärp. edellä kääntö kyykkyyn, tasap. koko jalalla, katse eteenpäin
4x5@keppi pal 2-3 min

---

Omaehtoiset verryttelyt / venyttelyt

LÄMMITTELY
Amrap 12
10 Lonkan kierrot
10 Lapapunnerrus
10+10 Rintarangan kierto
10 Lapsen lepoasento - punnerrus
10 Seinällä pystypunnerrus

VOIMA
LIIKEPARIT
3 kierrosta, 1min lepo sarjojen välissä

1.
40s./40s.
A)Lattiapenkki
B)Vipunostot sivulle

2.
40s./40s.
A)Maassa viparit sivulle
B)Pystypunnerrus

3.
30s./30s.
A)Dippi boksilla
B)Kyykky boksille (jarrutus alas-nopea ylös)

A,
Every 1 min for 15 mins, alternating between:
15/13 Row Calories + max rep Single Unders
15 Russian Kettlebell Swings, 24/16kg + max rep Single Unders
15 AbMat Sit-ups + max rep Single Unders

Complete in teams of 3.

B,
For distance:
Sled Drag: 1x 10 mins, pick load

Use a moderate weight that allows for a steady march.

A,
For quality:
3x 6 L/6 R Eccentric Cossack Squats
Banded Hamstring Stretch, L 1:30 mins/R 1:30 mins
3x 6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
3x 6 Double Kettlebell Front Rack Box Squats, pick load

Double Kettlebell Front Rack Box Squats- 3 secs down and up

B,
For quality:
3x 6 Eccentric Dumbbell Roll Backs, pick load
3x 6 L/6 R Side Plank Reach Throughs
3x 6 Tempo Dumbbell Floor Press, pick load
50 Plank Shoulder Taps

Tempo Dumbbell Floor Press- 3 secs down and up
Plank Shoulder Taps- accumulate the total reps

A,
2 Banded Deadlifts, pick load

Every 1 min for 10 mins.

40-45% 1RM Deadlift

B,
Every 1 min for 10 mins: Banded Bench Press
2 Banded Bench Press, pick load

Every 1 min for 10 mins.

45-50% 1RM Bench Press

C,
4 rounds for quality of:
5 Strict Toes-to-bars
10 L/10 R Lateral Med Ball Toss, pick load
15 Barbell Good Mornings

For Time:
40 Jumping Squats
20 Burpees Over an Object
40 Overhead Lunges (in-place)*
20 Burpees Over an Object
40 Jumping Squats
*hold a household object overhead in one or both hands

A: Squat clean without hip contact+ squat clean+ split jerk
B: Muscle snach+ double power snatch, then triple power snatch
C: Emom 7’: 4 rep Squat Snatch @75-80% of Squat Snatch