AMRAP 20:

200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar

A,
4 rounds for quality of:
10 R Turkish Sit-ups, 24/16kg
5 Front Squats, 65% 1RM
Bike Erg, 1000 m
10 L Turkish Sit-ups,
5 Back Squats, 65% 1RM

B,
For quality:
200 Banded Leg Curls
200 Seated Calf Raises, pick load

Wups
Availut + fyssariliikkeet

E4 x 5
2 x Deadlift (90-95%)

Clean tekniikkaa
Ylikuormaisia vetoja maasta ja hangista

30/5 x 9, Core
1) Hollow hold
2) Chinese plank
3 Rest

EMOM 10
Odd min : 12 burpee
Even min : 12 wall ball

Add one rep to each movement After each round. ( last round 16-16 )

Rest 5 mins

EMOM 15*
1. Min : 15 Single Kb squat clean @24/16kg
2. Min : 15 push up
3. Min : 30 Double under / 30” amrap du

*scale reps to fit into 45” !

5:00 Cardio

3 rounds

3 Hang Power Snatch
3 SN Grip Press
3 OHS
3 Back Squat
5 GM

Temppuaaltoja 90s välein, hang power snatch:

• 3 x 40kg
• 2 x 45kg
• 1 x 50kg
• 3 x 45kg
• 2 x 50kg
• 1 x 55kg
• 3 x 50kg
• 2 x 55kg
• 1 x 60kg

Sit kapasiteetti-intervalli. 5 kiekkaa, 2 min on/2min off:

• 9 bob
• 6 ohs @ 40kg
• max reps power snatch @ 40kg

On The 2:30 x 6 Sets :

Set 1 : 2 Reps @ 71%
Set 2 : 2 Reps @ 76%
Set 3 : 1 Rep @ 81%
Set 4 : 1 Rep @ 78%
Set 5 : 1 Rep @ 83%
Set 6 : 1 Rep @ 86%

CONDITIONING

Event 1

21-15-9-3
Deadlift (90kg)
Burpee
Wall-ball (6kg)

ACCESSORY
Event 2

Riinan satujumppa
30sec work, 15 rest
Wall sit
Echo bike
Lankku
KBS (20kg)
Kylki oik. (20kg)
Kylki vas. (20kg)
Machine
Biceps Curl (bar)

Warm-Up:

50-100m Swim

Main Swim:

4 x 300m

Rest 4:00 Between

Cool Down

50-100m

A. Penkkipunnerrus 5x5x65%

B. Tukiliikkeet
3x supersarjat: 3-8 tempo leuanvetoa leveällä otteella (3s alas) + 10-20 punnerrusta, 90 sekunnin lepo sarjojen välissä.
3x 30 lavan aktivointi kuminauhalla (banded pull-aparts)