Skills
3 rounds of
5/5 Halo
7/7 Single Arm Russian Swing
5/5 Press

3 rounds of
8/8 Single Leg Deadlift
5/5 Snatch
15 KB V-Up

Wod
one way Stacking (15mins)

Russian Swing
Goblet Squat
Push-Up
Alt Dead Snatch
Sit-Up
Burpee
@24/16kg

1) 3 Power Clean + 3 Front
Squat + 3 Jerk
2) 5-12 C2B
3) 5-10 HSPU
4) rest

Overall RPE 3 to 4

Loadings:
Rxd: 70/50kg
Masters: 50/35kg

Chest Supported Dumbbell Row

4 x ( 8 - 10 )

Go Every 2:30

EILINEN

tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

40m back carry
2 front squats
3 deadlifts
2 front squats
40m back carry

Basic Condition

Row 40 min
Bike 40 min

*every 10 min. 3 - 5 RMU

Alternate A&B for 5 rounds:
A) 2 Bench Press
B) 8 Double KB/DB Standing
Row

RPE 4 to 4+
Add 2,5-5% or 1-2 reps
compared to last week.

Kymppei

2022.08.15.
A:Snatch max
B: Clean and Jerk max

2-3sets:

2-5 rope climb
10-15 snowangel
10-15 cyclist squat