EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

4 rounds:

A. 7 min amrap:
21/17 cal ski
14 KB swing snatches 20/16 kg
7 pull ups

B. 7 min amrap:
21/17 cal row
14 DB snatches 35/25 lb
7 burpee box overs 24/20“

3 min rest after each round.

4 rounds FT:
800m run
40m sled pull 75kg
900m bike
40m sled push 75kg
-3min rest-

AMRAP 10 minute
Row 1 000 m
After that AMRAP
10 Box over burpee
20 Kettlebell/ Dumbbell snatch
30 Kettlebell/ Dumbbell squat

15 min of frontsquats and 6 rep/set.
Start with 40/60kg and add 5-10kg/set.

Do as many sets you can

15min emom

1) 7x Power Clean
2) 7x Shoulder to over head
3) 7x Clean&jerk

Touch & Go if you can.

Weighted dip 9RM

A,
1 High Hang Power Snatch + 1 Hang Power Snatch 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

2 sets of 2x(1+1)
3 sets of 1x(1+1)

B,
For time:
40 Bike Calories
Run, 200 m
30 Bike Calories
Run, 200 m
20 Bike Calories
Run, 200 m
10 Bike Calories
Run, 200 m
20 Bike Calories
Run, 200 m
30 Bike Calories
Run, 200 m
40 Bike Calories

Goal: sub 40 mins

Complete at a RPE of 7/10.

C,
Tabata Hip Extension Hold
Tabata Landmine Rotation, pick load
Tabata GHD Parallel Hold
Tabata Lateral Med Ball Throw, pick load

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.

Lateral Med Ball Throws- alternate sides

Rotate through each exercise until you have completed 4 rounds.