Peruskuntojumppa 40-60 min:
- 10 cal ergobike
- 10 T2B
- 10 cal soutu
- 10 etunojapunnerrus
- 10 cal Assault bike
- 10 selänojennus penkissä
- 10 cal Skierg
- 10 rengassoutu

Welcome to the workout!

13:00 start.
Finished before 15:00.

Register in Pike.

Workout details announced in the gym!

A) 3 sets
16 alternating dumbbell bench press
20 banded chest fly
rest 2 mins

B) 3 sets
16 alternating kettlebell gorilla row
20 banded pull apart

C) 3 sets
20 bodyweight russian twists
10/10 kettlebell teapots

D) 2-3 sets
20 alternating zottman curls

EILINEN / LEPO

TAI

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

8-7-6

Snatch
3 @ 60% of max snatch
3 @ 70%
2 @ 75%
2 @ 80%

Clean and jerk
3 @ 60% of max clean and jerk
3 @ 70%
2 @ 75%
2 @ 80%

Clean deadlift
3 x 4 @ 90% of max clean

Accessories
3 x 8 barbell good mornings
3 x 8 RDL’S @ 50% of max conventional deadlift
3 x 10 banded hamstring curl

50 back squats with 100kg
50 deadlifts with 100kg
Try doing as long sets as possible.

5x 3 min AMRAP, 2 min rest

5 shuttle runs (1 rep is 15 m)
15 wall balls
15 toes to bar

AMRAP16
12/8 cal echo bike
8 DB box step over, heavy load
8 burpees
8+8 standing single leg lift with heavy DB on one hand

40m back carry
2 front squats
3 deadlifts
2 front squats
40m back carry