On the Minute x 9:
1 Tempo Front Squat
This is a build from last week. Same tempo, with higher percentages.

Tempo:
* 5 Seconds Down
* 2 Second Pause

Build to a 10RM
This will be used as a benchmark for the cycle

-ilmakyykky
-takakyykky, 3 x 5 takakyykkyä
-raaka rinnallevetotekniikka

Basic Endurance 60 min

Row/Ski/bike

*every 3:00 1 rds "Cindy"

In 10min
Max Assult bike cal.

80 min

1.Weightlifting
A. Barbell drills

B. Hang power snatch to 5 kg plates
- 4x25 4x25 3x30 3x30

C. Power snatch
- 4x25 3x30 3x35 3x35

D. Snatch to 5 kg plates
- 3x20 3x25 3x25

E. Snatch

F. Snatch segmented pull 3x5
- 52.5 55 55 kg

Rest day

@ Tampere

Pystypynnerrus x5
Vatsat x15
Itseavustettavat leuat x10
Rengas vedot x3

130 min
Warm up for 15 min

1.Gymnastics
A. Butterfly pull up practice for 20 min
- Drills
- 25 bfly

B. Every 2 min for 4 rounds each:
1) Tough set of Pull ups (Butterfly) + Easy bike - 4 x 10
2) Tough set of Toes to bar + Easy Ski - 4 x 10

2.Strength
A. 4 sets:
3 Back squats (Build to heavy)
3 Depth jumps
- Rest as needed

3.Metcon
A. 0:00-06:00
3-6-9-12-15...
Kipping HSPU > abmat
30 Double unders after each set
Reps: 14 HSPU @ round 15

06:00-10:00: Rest

B. 10:00-->
For time:
15 Thrusters 40/30kg
15 Power snatches 50/35 > power cleans 45 kg
15 Power cleans 60/40 > deadlifts 70 kg
Time: 3.29

4.Core
A. Accumulate 40 evil wheels
- 4 x 10

B. Accumulate 50/side side plank raises
- 5 x 10+10

Kyykky 1x75%
Penkki 1x80%
Maastaveto 1x65%