Treeni 1
Warm Up
With Cardio Machine
3x40/20/10s , rest 20s bwn
then band pulls + hip activation
then some short barbell warm up of your choise

Clean&Jerks(15-20 mins)
build to heavy 2 reps, starting at light weight. Go every 1-2 min.

Emom 9 / 3 min rest and 6 min emom same movements

min 1 - Row or Air Bike x 20 seconds @fast pace
min 2 - Double DB Bench Press x 8-12 reps with moderate heavy weights
min 3 - KB Swings x 8-12 reps

Szintednek megfelelő feladatok várnak rád

2 per leg. E2mom

Deadlift 3x2

A1) Front squat 3x3x80%

AMRAP 12

25 Wallball
25 Box Step-Ups
25 Push Ups

EMOM12
1. Mittarimato
2. Kehonpainokyykky (voi käyttää kevyttä painoa)
3. Kahvakuulaheilautus
4. Soutu

Hyvää Juhannusta Kaikille <3

Clean
6 x 2 @ 60% of 1RM clean

Jerk dip & spilt jerk
6 x 1 @ 60% of 1RM clean and jerk

Back squats
10 @ 55%
10 @ 60%
10 @ 65%
10 @ 70%

3 rounds
30 ghd
30 pistol
10 rmu