Treshold metcon for 30-40 minutes
800m run
14 box jumps
14 push ups
14 db/kb snatches alt hands
14 kipping pull ups (scale to jumping pull ups)

12min

3+3 käsilläseisonta jalan pudotuksella
5-10 tiukka leuanveto

Run

800m
rest 2 min
800m
rest 2 min
400m
rest 2 min
400m
rest 2 min
200m

Our first running workout this summer :)

Snatch 3 reps x 5 sets V1

rest 2 min between the sets

-sama paino joka sarjaan
-ei tartte olla tng voi pudottaa välissä

Hang Snatch + OHS
12 x 1+1 @65%+ EMOM
Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight) up to no higher than 80%.

Always 8 rounds of each interval pair , total 24 rounds
20 sec on / 20 sec off (4 times both movements)
a. odd : double unders , even : burpees
rest 2 min
b. odd : air squats , even : kb swings @24/16kg
rest 2 min
c. rowing all 8 rounds.
total time is 22 minutes for this.

EMOM 2 x 5

Power snatch + 2 OHS

• prossat 80-90% 1 RM

21-15-9
Strict pull up
Strict hspu

Run 400m between! So 21,21 run, 15,15, run, 9,9 run 400m.

Time Cap 16 Mins

30min parin kanssa, kuin tekee 1 kierroksen ja sen jälkeen vaihto. Kevyt paino tangossa.

3 yleisliike (tangon yli)
12 maastaveto
3 yleisliike (tangon yli)
9 rinnalleveto riipusta
3 yleisliike (tangon yli)
6 ylöstyöntö

AMRAP 14

20 sit ups
12 x Hang squat clean 50/35kg
50 Kettlebell/Dumbbell snatch 24/16kg
18/15 cal row.

Rest 5 min

AMRAP 14

12 Burpees
8 push press 50/35kg
20 sit ups
50 Stepping lunge w/ plate 20/15kg

Total reps.