Row 4x1500m
Score: avg split time

EILINEN

TAI

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

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

POWER CLEAN + CLEAN + SQUAT JERK
5[1+2+1]@kevyt pal 2min

POWER SNATCH + SNATCH + SN BALANCE
5[1+1+1]@kevyt pal 2min

BOX JUMP Strength Leg
5x6 pal 2min

assault bike for max cal
10 x 20 secs / 40 secs

A: Back squat 5-3-1+
B: Bench press 5-3-1+

EMOM 16'
1: AMRAP DB Thruster
2: Rest
3: AMRAP Pull up
4: Rest

• 4 Sets of:
Strict Ring Muscle Ups oppure Strict Ring Pull Ups in false-grip (10’’ negative) 2 reps +
Strict Ring Muscle Ups oppure Strict Ring Pull Ups in false-grip 2 reps +
Kipping Ring Muscle Ups near failure max reps (1 rep buffer)
Complex must be unbroken
Rest as need each sets

Three sets of five kettlebell clean & jerks with two kettlebells. Mark the weight of a single KB.

Alternating DB Curls: 3 x 10 each. Rest 45s.

Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

3 Snatch
3 Over Head Squat

135 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Gymnastics capacity
10 rounds for time:
1 Rope climb
7 Hand release push up or 5 Strict HSPU > 5 KHSPU abmat
15 Air squat
Time: 11.23

3.Gymnastics accessory
A. Kipping ring dip practice
EMOM8:
1. x reps Kipping ring dip - 5
2. Easy bike

B. Strict ring strength - 3 rounds for quality:
5 Chest to rings pull up
15 s. Ring support hold
15 s. Bottom of the dip hold
15 s. Tucked ring hold
Rest 90 s between rounds