A) Floor Bench Savid set
12min 6-8repts/min (60kg)

B) Goblet Squat Savid set
12min 10reps/min (20kg)

C) AbTabata
1. Knee grab
2. Lateral Reach
3. St arm/leg sit up
4. V up Alt leg

AMRAP 11

20-30-40-50-60....
Double Unders
12 Chest to Bar

5 ROUND OF:
AMRAP 90'
15 DB ON CHEST SIT UP 22,15/15 15/10
MAX REPS STRICT HSPU
REST 30"

10min emom
1x box jump
*Try to Add height Every jump
+
3min amrap
DB Devil press
1min rest
12min emom
Min 1: Amrap DU
Min 2: 15 FLR burpees
Min 3: 20 Situps
1min rest
3min amrap
DB devil press

3 rounds for time of:

• Run 800 meters
• 30 pull-ups
• 40 push-ups
• 50 squats

First 3000 m row

Then

5 rounds:

10 T2B
10 Burpee

70% 1rm/Rest 2-3min

Build up to a heavy set of power clean + squat clean of the day.
- 2 x same weight
- Heavy, but fast!
- Use 15-20 minutes.

Jerk from rack, 5 sets of 5 - moderate to heavy weight.
- Rest 2:00 minutes between sets.

3-4 Rounds of:
5+5 1-arm sotts press / arnold press
5+5 Windmills, 10s stop at bottom
5+5 OH Weighted split squat*

*Splitti squatissa ota saksauksen catch asento ja tee siitä kyykky alas siten, että takajalan polvi osuu maahan ja ojennu ylös. Pyri puskemaan etujalalla vastaan, ettei polvi valuisi liiaksi nilkan yli.

4-6 sets
3-5 DB/KB Power Clean
3-5 DB/KB Squat Clean
3-5 DB/KB Lunge
3-5 DB/KB Squats

tee yksi puoli kerrallaan läpi
tee 4-6 settiä puolelleen
rest as needed

10 kierrosta aikaa vastaan:

• 20cal BikeErg
• 10 kahvakuularinnalleveto & työntö (N 2x12kg / M 2x20kg)
• 20cal SkiErg
• 20 kahvakuulatempaus (N 12kg / M 20kg)

Tempauksia 10 per käsi. Voi pilkkoa miten haluaa.