1h of Assault bike for calories.

Amrap 12'
25 double under
9 ttb
25 double under
9 hang squat snatch 35kg

Venyttelyä ja kehonhuoltoa. Rauhallinen,kaikille sopiva tunti.

ACCESSORY

Emomx9
1) 40s landmine twist
2) 40s double kb front rack walk (heavy)
3) 40s pistol squats

Landmine twist:

Warm up(10)
20 high knees
10 pik n grass
20 heel grab
10 side lunge

WRK(18)
WRK 2:00 REST 1:00 x6
24 jump rope
4 burpees
4 kettlebell swings
4 renegade row

Finisher
50 alt toe touch
1:00 quad stretch

-2 ring MU
-2 wall walks

A: E2M for 24min
1: Amrap strict Hspu 1 Abmat
2: Alternate strict chin/pull ups x8
B: E2M for 12min
1: Amrap Dips
2: SA DB tripod rows 3x10/arm
C: 2xAmrap OH triceps extensions
90sec rest between sets
Straight into
2x Amrap biceps z-curls
90sec rest between sets
Straight into
2x Amrap DB shoulder flys

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

GRT(20)
2 mile run/jog or run/jog max distance for 20:00 minutes

Finisher
1:00 min low plank
1:00 min ham stretch

Shoulder Press
Five Sets heavy Triples
Between sets 1-3 klapping push ups
Send Off 2:30

A) Clean & jerk complex

Nousu raskaahkoon kuormaan kopmpleksissa: ”Low hang clean + clean + jerk” 12:00 minuutin aikana.

Sitten 12 x ”Low hang clean + clean + jerk” @60-70% (työntömaksimista)
- Nostot 1:30 välein
- Lisää kuormaa 2-3 noston välein jos nostot napsuvat kohdilleen.

B) Squats:

Back squats:
8 @ 62%
8 @ 66%
6 @ 70%
4 @ 75%

Front squats:
5 @ 60%
5 @ 65%
2 x 5 @ 70%

(Optional) Accessory:
4 Rounds of:
20/15 Calories ski erg
15 Thrusters - light/moderate (tavoite ub)
10 Bar over burpees