3 - 4 Sets:

a ) Ring Plank Hold 60-90 Sec
b ) 8 - 12 Lateral Box Step Downs ( each leg )
c ) 8 - 12 Seated Dumbbell Reverse Fly

3-4x 2+2+2
High pull
Muscle snatch
Ohs

3x 2+2, *3x2
Taskuilta tempaus + vala
*Taskuilta tempaus

4-5x 2
Tempaus

3x3
Vedot

Warm Up (10min)
Löytyy taululta

Skill + Strenght (20min)
Kipping

Kip Swings
Banded Kipping Pull up
Kipping Pull up / C2B

perform 3 working sets of kipping pull ups or strict pull ups after skill part target 6-12 reps
on each set. Rest 1.5-2 min bwn sets

Metcon
3 rounds (increase pace each round, start moderate pace.
1.5 minute Max Calorie Row
45s rest
1.5 minute Max Calorie Ski or max rep Burpee box step overs
45s rest
1.5 minute Max Calorie Assault Bike/Bike erg
2 min rest bwn rounds
Score total calories/reps for each round, 1 round is 6 min work and 2 min rest- total time 22 min
without last rest period.

For Time. TC 17 min
50 DU
50 Back Squat, 43/30kg
25 DU
25 Shoulder to overhead, 43/30kg
50 DU
50 Front Squat, 34/25kg
25 DU
25 Shoulder to overhead
50 DU
50 Overhead Squat, 20/15kg
25 DU
25 Shoulder to overhead, 20/15kg

With Partner

50 Snatch
25 bob
2min hang

into

50 thruster
25 bob
2min hs hold

into

50 c&j
25bob
2min L hold in hang

into

50 Front squat
25bob
2min wall sit

RX 50/35kg or 60% snatch 1RM

Seven singles
Hang above the knee
-Build up

1:00 Banded Lat Stretch ( Each )
1:00 Pigeon Pose ( Each )
1:00 Child Pose
1:00 Squat Hold

3 x 15 Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rock

5 Min ergo / Run

-5+5 back rack reverse lunges

12 min AMRAP of
400 m Run (
2 Rope Climbs 15 feet (457 cm)
15 m Front Rack Walking Lunges 50/35 kg
If you cannot run substitute this with 500m/450m row or 1000/900m Bikeerg.

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

4x 10min
1) easy bike
2) easy ski
3) easy row
4) easy echo / or run

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE