Jog HR Zone 2-3 ( 4 )

50 minutes. 8 minutes Jog, 2 minutes run.

Pendlay row 10-8-6-6 reps

HR Zone 1-2 70-90 Minutes

Every 12 minutes 1-2 minutes :

Handstand Walk Skills

LÄMMITTELY
Amrap 10
8-10 kcal laite
5+5 Käänteinen tuulimylly
5 räjähtävät hypyt istumasta
3-5 askellus lankkuun

VOIMA
Maastaveto 3 x 15
Kulmasoutu 3 x 15

LOPPUTREENI
taitoharjoittelu
TGU tekniikka

merkkaa tulokseksi TGU paino

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Banded Ankle Distractions
20 Alt. Deadbugs
-Rest as Needed b/t Sets-

Part A).
Skill Primer
Hang Power Snatch w/Pause, BTN Strict Press & OHS
(5-8 sets x 2+2

Part B).
Hang Snatch
(8 sets x 3 / 60%-70%)

3 rounds for time:

20 cal row
10 burpee over erg

X2GT

Pause front squats 5/7 reps every two minutes

Every 3:00 min for 6 sets (18 min):

15 cal echo bike
5 squat cleans

Q7AV

6 MIN AMRAP*
12/10 CAL ECHO/ASSAULT BIKE
4 DOUBLE DB DEVIL PRESS
8 DOUBLE DB THRUSTERS

5 MIN AMRAP*
12 CHEST TO BAR PULL UPS
4 DOUBLE DB BOX STEP OVER
8 BURPEE BOX JUMP OVER

4 MIN AMRAP*
12/10 CAL SKI ERG
8 DOUBLE DB SNATCH

3 MIN AMRAP*
8 BURPEE BOX JUMP OVER
4 DOUBLE DB BOX STEP OVER

2 MIN AMRAP*
MAX CAL ROW

1 MIN AMRAP*
MAX BURPEE BOX JUMP OVER

Dumbbells: 2 x 22.5/15 kg (2 × 50/35 Ibs)
Box: 24/20 inch

*2 minutes rest between AMRAP's