A,
EMOM
7 burpees
Max Reps Single Arm DB Push Press
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

B,
"Frelen"
For time:
21 Thrusters with plate @20/15kg
21 Kettle bell USA swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters
15 Kettle bell USA swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters
9 Kettle bell USA swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Timecap: 20 mins

5x 4 mins , 1 min REST
AMRAP
8 DB snatch (4/4) @22,5/15kg
8 Box jump over
8 DB Cl & Jerk (4/4)
8 Push up
Goal: 3+ rounds each intervall

3 Round
A1 Shoulder press x 8 dumbbell/ kettlebell (varat 3/2/1)
A2 One hand ring row (varat 3/2/1)

You go i go for time:
• 120cal row
• 100 kb swings 24kg kb
• 80 pull ups
• 40 thruster 42,5kg (barbell picked from the ground)
• 20 toes to bar

Etukyykky
2x5 @ 69%
2x3 @ 73%

5 rounds for time:
75 DU
50 Mountain climbers (2=1)
25 Lunge steps w/ one DB 20/15kg
- Voit pitää käsipainoa miten ja missä haluat.

135 min

1.Snatch
A. Build up to 1RM snatch in 20 min
- 52.5 kg

B. Snatch consistency work
EMOM8
2 Power snatch
*Build up to max 85 %, start from 65 %.
- 40 kg

2.CTB
- Every 90 s. x 6: 7 CTB
- Easy bike between sets

3.Back squat
Build up to 3 RM back squat in 20 minutes
- 85 kg

4.Accessory
20-16-14-12 reps of:
Hip thrust - 50 kg
* After each completed set do:
3 High box jumps

Amrap 5
3 rounds
15 pull up
9 clean and jerk 42.5kg
Max effort assault bike
Rest 5'
Amrap 5
2 rounds
12 ctb
9 clean and jerk 60kg
Max effort assault bike
Rest 5'
Amrap 5
9 bar mu
9 clean and jerk 80kg

5 Rounds for Time
20/15 calorie Assault Airbike
15 Air Squats
10 Sit-Ups

06 APR 20

200m run
15-10-6
Double DB front squat
DB Strict Press
DB Bent Rows

-rest 2:00-

200m run
12-8-6
Skull crushers
DB Push ups
DB Deadlift

Finisher: 3x10 hollow rockers