Alkulämmittely 800m hölkkää + venyttelyt + reipas 400m.

Vedot 8 x 200m. 5-10sec tavoite vauhdin alle. Lepo 1:30 - 2:00
Lepo 5-10 min.

3 x 400m, 2-5 sec. tavoite vauhdin alle. Lepo 1:00

Painoa nostaen. Vuorojaloin

Squat 8 rm

For time

• 21-15-9 box jumps
• 12-9-6 clean and jerks

♀ 24-in box, 125-lb clean and jerks
♂ 30-in box, 185-lb clean and jerks

4 clean + 4 front squat + 4 push press

A) 3 sets of
6/6 half kneeling KB press @ 31X1 tempo
12 quadruped pull through
6/6 single KB front rack split squats @ 31X1 tempo
12 russian twist*
*pause in the middle for 1 sec.

B) AMRAP 16 mins with partner (Relay style)
12/9 calories bike/row/ski
9 cleans
6 (3/3) alt. front rack reverse lunges
3 thrusters

Rx: 2x20/12 kg
Goal: 8+ rounds

10 kertaa Front squat, 75% 5RM max:

5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5

Lepää 45s.

SHOULDER PRESS

6-6-4-4-2

• sama idea kun etukyykyssä

A: Push ups 5xMax
B: Ring chin ups Supinated 3xMax
C: SA DB press 2set
D: DB Reverse Flys 2set
E: DB skull cruschers 1xMax
F: SA DB biceps curls 1xMax

10 min of
1 min erg
7 cuban press e/s
10 banded good mornings
3 box jumps