Basic Endurance 60 minutes

6 Tng Power Snatch 50/30kg
45 double unders
10 Russian Swing 2x24/2x16kg
10+10 Seated DB press
1000/900 m Ski

For time:

30 Cal Ab
12 Hspu
20 Cal Ab
10 Hspu
10 Cal Ab
8 Hspu

Eilinen/Lepo/Pk Lenkki

Rest day
JH 30 min

• (1+1+1)-…-(1+1+1) of:
BB Power Snatch + Hang Squat Snatch + Overhead Squat
1RM

For 40 minutes ascend the ladder as far as possible:

30 cal row or ski
50 m med ball bear hug carry
10 med ball reverse lunges

2 min rest

40 cal row or ski
100 m med ball bear hug carry
20 med ball reverse lunges

2 min rest

etc…

Lämpö:

EMOM 10

Even :3 x muscle Snatch
Odd : 5 push ups + 7 sit ups

Jerk Balance

5 x 3@30-40%

Tempaus samoille jaloille, levypaino jalkojen välissä

5 x 2 x 50-70%

Tempaus, ponnistaen levypainoille

5 x 2 x 70-80%

Etukyykky 5x5x65%

AMRAP 15

5 x parallette pass through
10 x squat
10 m seal walk
10 x seated dumbell shoulder press 2x12,5kg
5 x strict T2B

Eilinen/Kuntoharjoitus

20:10x8