Amrap 4 mins x 3 sets / rest 90”
200m run
Remaining time :
20 Double under
20 KB Hang Cl and jerk (split anyhow) @24/16kg
20 Air squats

Amrap 4 mins x 3 sets / rest 90”
200m run
Remaining time :
20 Front Rack lunges (10/10) (L leg, R arm, R leg, L arm) @24/16kg
20 incline push ups on box
20 box jump over @60/50cm

AMRAP 12
3 goblet squats @20/16kg
6 pull ups
16 kb swing @20/16kg
6 goblet squats
6 pull ups
16 kb swing
9 goblet squats
6 pull ups
16 kb swing
…etc

rest 2min

AMRAP 12
3 wall ball @9/6kg
6 burpee box step ups
16 abmat sit ups
6 wall ball
6 burpee box step ups
16 abmat sit ups
9 wall ball
6 burpee box step ups
16 abmat sit ups
…etc

30 MIN

• 1 min erg
• 3 Wall walks
• 10 Alt hang clean and jerk 17.5 kg

3-4 rounds for quality:
8/8 Tempo Box Step Downs
8/8 KB Bottom Up Presses
Max Copenhagen Plank L+R
1min Forearm Plank Hold
- Focus on good quality movement

5 rounds, each round for time, of:
Row 400 m
4 Rope Climbs
rest 90s. in b/w

30s Banded Lat Stretch ( each )
30s Banded Ankle Stretch ( each )
30s Calf Stretch on post ( each )
30s Banded Pass Trough

2 Rounds :

1:00 Echo
10 Straight Leg Sit Ups
5 Wallball
5 Kip Swing

Smolov, viikko 9, treeni 3

Find 1RM squat snatch

3x5, 3x4, 3x3

Rive veto loppuun asti/ high pull ja alle.
Työntö rauhassa alas ja kiihtyy loppua kohti.
Leuat jalat yhdessä. ( abmat)
T2B swingi täysi liikerata. ( kuminauha)
OHS kierrä olkapäitä, aktivoi siivet.