15min amrap
rkb swing @24kg

For time in teams of 2:

100 alt. db snatch @18kg
100 shoulder press @25kg
100 front squat @40kg
100 deadlift @65kg

Reach 350/300 cal in row with a partner

Every 3 mins :
Partner A - Completes one round of “Cindy”
5 Pull up
10 push up
15 air squat

Partner B - Completes one round of Dumbell “DT”@2x22,5/15kg
12 Deadlift
9 Hang power clean
6 Push jerk

Start the Workout with Cindy and DT, then rowing!

Timecap : 40 mins

A: Bench press 3-3-3+
B: Strict pull ups 3xMax
C1: Incline DB Bench press 3x6
C2: SA Db rows 3x6
D: Drop set cable triceps push downs 1set

Valmistava jakso-1
Jalat vaelluskuntoon

Optional Swim Workout
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
SIT UIMAHALLIIN.
Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :
Workout
100m kick
1 min rest
100m swim
100m pull
1 min rest
100m kick
1 min rest
200 swim
100m pull
1 min rest
100m kick
1 min rest
300m swim
100m pull
then
2x50m cool down rento uinti
Total: 1400 meters.

For 32 min: 1 min ON / 1 min OFF

1) Power clean 35 kg
2) Wall ball 14 lbs
3) Box jump over
4) Assaultbike/ ski

Hang power snatch 3-3-3-3-3-3-3

3 rounds of:
5 slow Ring rows
10 heavy KB deadlifts
15 Reverse hypers
30s (weighted) Plank hold
Rest

A: Squat clean without hip contact+ squat clean+ split jerk
B: Muscle snach+ double power snatch, then triple power snatch
C: Emom 7’: 4 rep Squat Snatch @75-80% of Squat Snatch