A: Bench press amrap @60kg
B: Front squat 1-1-1+
C: Dips 3xMax

4 x 4 V.2/120s

AMRAP 12:
15/12cal Ski
8 Devil's Presses 20/15kg

120 min
Warm up for 15 min

1.BMU
- 1x1
- 1x2
- 2x3
- 1x5
- 1x6

2.WL
A. 4 x 2 Clean + 1 Jerk
x 70-75 % / "2 reps in the tank"
- 52.5 55 55 57.5 kg

B. Hang power cleans
12-9-6 Hang power clean
x 65/70/75 %
- 35 42.5 45 kg
*After each set of hang power cleans do:
20 Toes to bar > 10

3.Conditioning
AMRAP16
2 rounds of:
8 Chest to bar > pull up
8 Power snatch 30/25 kg
2 rounds of:
8 Pistol squats > 16 lunges
8 HSPU > abmat
Reps: 226 (6 rounds of first set + 5 rounds of second set + 10 lunges)
(90 s/set)

EMOM X 16

A) Skierg 7cal
B) Push press 25kg 7x
C) TB - skaalattuna, polvien nostoilla 7x
D) Wallball 7x

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 Swim
100m Kick
100m Pull
100m Swim
rest as needed bwn

Workout:
4x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
3x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
2x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
Easy 100m for cool down.

160m run

2 rounds:
5 push up
10 pull up
15 air squat

160m run

KB Curls
3 x 8-10. Rest 60s.

For time
10 rounds
1 round di Nate
200m run
3 cluster 60kg
1 round di Nate=2 ring mu 4 hspu 8 kettlebell swing 24kg)
Time cap 30'

5x1min/rest 30”

5x2min/rest 60”

5x3min/rest 90”

1. Max rep alt. dumbell snatch @22,5/15@Kg
2. Max rep wall ball @9/6kg
3. Max cal row
4. Max rep burpee to plate@20kg
5. Max dumbell squat@22,5/15kg