3 rnds:
10 cnj @40kg
10cal w-bike
10 frsq @40kg
10cal w-bike
15 dl @ 40kg
10 cal w-bike

Set 1: 5 Reps @75%
Set 2: 3 Reps @85%
Set 3: 1 Rep @95%
Set 4,5,6... : 1 Rep @+100%

CLEAN + FRONT SQUAT

Every 3min x4
1 power clean + 2 front squats
3 high box jumps after Every set

• vähä viimeviikosta lisää voi laittaa

30 x 1min work / 1min rest (TC 60min)

Jackie

1000m row
50 Thruster 15kg
30 pull up

Then Karabell

15 rds
2 snatch 40kg
10 wall ball 14 lb

Then Amrap Cindy

5 pull up
10 push up
15 air squat

Result is rounds or reps of Cindy completed

Handstand holds

2 rounds of:

8 Prone PPT pulses & hold last rep (5-sec)
5 Plank PPT pulses & hold last rep (5-sec)
0:20-0:30 Sideways wall handstand
0:20-0:30 Single-leg handstand flutters
0:10-0:20 Wall facing Froggy or tuck handstand hold
(Rest as needed b/t exercises)
Rest 1 to 2 minutes between each round

Machine conditioning WORKOUT ★
3 rounds
2 min row @ moderate
2 min bike/ski @ moderate
2 min rest
4 rounds
30 sec row @ moderate
30 sec bike/ski @ moderate
30 sec rest
30 sec row @ hard
30 sec bike/ski @ hard
1 min rest

10 rnds
1,2…10 bs @50kg
12 cal w-bike

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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EMILIO ESQUEDA

MUSCLE SQUAT SNATCH + OHS
3-4x1x[4+4]@30-35%, sn-%, rest 2min

SNATCH
4-6x3@up to 50%, rest 2min

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CLEAN
3-5x3@up to 50%, jerk-%, rest 2min

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SPLIT JERK *rack, split alternating
4-6x4@up to 50%, jerk-%, rest 2min

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RDL *jerk grip
5@50%, 3x5@60%, jerk-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes

12x BICEPS CURL *reverse grip, barbell
8x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x CRUNCHES

3 Sets: (18 min)
- Max. UB TNG Clean & jerks @65%

frontsquat up to heavy (can be daily 1RM)