30min zone 2 bike
HR 130-149

EILINEN

tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

30 power snatch 45kg

Warm up(10)
3rds
20 jax
10 heel grab
5 plyo

BW Strength(5)
On the minute-5x3 strict pull up or bent over row w/2 second hold at the top.

WRK(24)
WRK 10:00-REST 4:00-WRK 10:00
5 db/sb/bb(dumbbell/sandbag/barbell) deadlifts
5 db/sb/bb hang cleans
5 db/sb/bb push press(3 second hold at the top)
5 body builders(3 second hold in the up)
5 v-ups

Finisher
50 bicycles
1:00 hamstring stretch

Power snatch 5x2 reps

40m back carry
2 front squats
3 deadlifts
2 front squats
40m back carry

Bench Press, Narrow Grip

5 x 4 x 75 - 80%

Päivän maksimi

FOR TIME WITH PARTNER (YOU GO I GO)
50-40-30-20-10
Db Goblet squat @22,5/15kg
Box Jumps @60/50cm
KB USA Swings @24/16kg (or Alt Db snatch)
100-80-60-40-20
Double under

Timecap: 35 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roll favorite spot!
10 Alt. Bird Dogs
1:00 Roll Calves
10 Alt. Hollow Dead Bugs
-Rest as Needed b/t Sets-