Every starting 3min per round, 5 rounds
20cal assault bike and 10x clean and jerk 50kg

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Warm up(8)
100m run
10 big arm circles front and back
10 side lunge
10 active samson
10 active cradle
10 reverse lunge
10 push ups
10 squats
10 body builders
10 pvc pass thru
10 good mornings
1:00 samson per

Workout(16)
Amrap 16
800m run buy in then amrap the following in the time remaining:
8 db deadlifts 35/20-challenge-60/45
8 step ups-challenge-box jumps
8 db push press 35/20-challenge-60/45

Opt(12)
1000m row
4x1 bk squat-tempo 3-2-1-1
5x5 bk extension
work up to moderate 3 front squat

Finisher
50 double crunches
1:00 min hamstring stretch

20 Min Amrap

With 1 22.5kg DB

10 Pullups
10 Burpees
5 Hang Cleans 22.5kg DB (right hand)
5 Thrusters 22.5 DB (Right hand)
5 Hang Cleans 22.5kg DB (left hand)
5 Thrusters 22.5 DB (left hand)
10 Lunges w. 22.5 DB

Lämmittely: Burgener warm up

A1. Tempaus taskulta x 3
A2. Tempaus polv yläp. + tempaus polv. alap. 3 + 3
A3. Tempaus veto + tempaus + valakyykky 2 + 2 + 2
B. Valakyykky 3 x 4, jossa 2 sek stoppi alhaalla

Sarjat 3/ 4 ja kuormat 65 - 75 % (vara 1 - 2)

Tabata erg (bike, ski, row or Air bike)

5 rnd for time
10 hspu + 10 ttb

Snatch complex
E90sec for 15min(10sets)
2 snatch pulls
1 power snatch
1 squat snatch
@ light to moderate weight, focus speed + turnover
+
50-40-30-20-10
Hang Snatch
OHS
@20/15kg

E2M for 16min(8set)
2x push jerk @moderate to heavy weight, focus lockout & strength
+
“Speed demon”
3rft
30 Single DB front squat
30 Up n downs

A: 10min emom
Odd: 3x prowler push
Even: 3x clapping push ups
B: Bench press 3x5
C: strict pull ups 3xMax
D: 4rounds
2min on/2min off
15cal Renegade bike
Amrap Burpees