Voimistelua / akrobatiaa klo 13-14 @10K

Intervals x 5
Every 90 sec // rest 1 min between
8 DB/KB Thrusters
6 Burpee over KBs
rest of the time max meters SKI

Back Squat + Front Squat

6 x (3+2)

75-80 % @ 4RM

Sendoff 3:00

Omatoimi:

Painot takakyykyn mukaan. Kilot ovat tuttuja aikaisemmista harjoituksista.

3 kierrosta

30s teräsmiespito
8 kahvakuula romanialainen maastaveto sumostanssilla
kaikki toistot putkeen

Power Clean

EMOM 6

3 x Power Clean@50-65%

EMOM 6

2 x Power Clean@65-75%

EMOM 4

1 x Power Clean@Heavy

1) Front Box Squat: 2RM.
- Rest 2:00 between heavy sets
- Beginner: Work up to a challenging set of 5.

For time:

15 burpees
30 box jump overs
15 burpees to target
30 alt. DB snatches 22,5/15.
15 box over burpees

Tahti sellainen, että kierroksen jälkeen voisi tehdä vielä toisenkin, ei all out.

Front Box Squat: 5-4-3-2-1-1-1 Rest 2:00

• Build to a 1RM.
• Box slightly below parallel – Option: build to a semi-challenging set of 3-5 reps

For time:

21 front squat
21 pull up
15 power clean
15 pull up
9 squat clean
9 pull up
@60/40kg

6rounds

30s ON / 30s OFF

1) up&down
2) mountain climber
3) Db snatch
4) plank hold

(Total 24min)