3 rounds:
8 Burpee Box Jump Overs 80/60cm
8 Power Snatches 52/35kg
-at 8:00-
2 rounds:
16 Burpee Box Jump Overs 60/50cm
16 Power Snatches 43/29kg

A,
Lower Body Stretch
2 x 8/side Eccentric Lateral Lunges (5 sec lowering)
2 x 8 Eccentric Kneeling Heels-to-Butts (5 sec lowering)
2 x 10 Eccentric Calf Raises (5 sec lowering)

Lower Body Strengthen
2 x 10/side Tempo Split Squats (3 sec down/up)
1 x 30 Banded Air Squats
2 x 12/side Single Leg Glute Bridges

Upper Body Stretch
3 x 7 Eccentric Pull-ups (5 sec negative)
2 x 8 Eccentric Dumbbell Flies, pick load (5 sec negative)
Roll/Smash Upper Back, 2 mins

Upper Body Strengthen
2 x 10 Jefferson Curls, pick load
2 x 10/side Tempo Single Arm Dumbbell Rows, pick load
50 Band Pull Aparts
50 Banded High Pulls

SPLIT JERK

3x2 @75% with 2s pause in the dip and catch

3 rounds for time:
35 DU
3 bmu
6 hspu

-rest 3min

3 rounds for time:
35 DU
3 bmu
3 rope climb

• keskity bmu

Tabata

Single Unders
Sit Ups
Air Squat

Rest 1:00 btw tabata´s

AMRAP 5:
27 Power Snatches (95/65)
27 Burpees
27/21 Calorie Assault Bike

Rest 5:00

AMRAP 5:
21 Power Snatches (115/85)
21 Lateral Barbell Burpees
21/15 Calorie Assault Bike

Rest 5:00

AMRAP 5:
15 Power Snatches (135/95)
15 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Kilos – (40/30)(52/38)(61/43)

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

A,
Week 6
Back squat
1x5@75%
1x3@85%
1x1+@95%

B,
For quality:
Run, 800 m
30 Deadlifts
30 Hang Power Cleans
20 Shoulder Press
50 Bike Calories
30 Back Squats
30 Barbell Rows
30 Alternating Split Jerks
50 Row Calories
30 Reverse Barbell Lunges
30 Hang Power Snatches
30 Floor Press

Goal: All movements to be done with an empty barbell. Focus is on quality of movement and recovery.

Jog HR Zone 2-3 ( 4 )

50 minutes. 8 minutes Jog, 2 minutes run.

A: Shoulder press 1rm
B: Bench press 3set
C: Pec dec 3x10
D: Triceps push downs 3set