Warm up
3 rounds
250m row
10 passthroughs
10 seated DB press

Push Press
E2MOM
10-8-6-4-2
Then find 1 RM

8 min AMRAP
20 jump rope
7 thrusters
7 ring rows

Rest 2 mins

8 min AMRAP
20 jump rope
7 thrusters
7 ring rows

6-6-5-5-5-5

Go every 2:30

Power Snatch + Squat Snatch
6 x 2 building in weight. Rest 2:00
– 1 + 1 = 1 single
– These are not touch n go, reset your start position between reps.

Lisäpainoilla.

Sotilastyylillä

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 air bike
10+10 step back lunges db on shoulder @10/15kg
10 single arm devils press alt hand
10+10 single arm thrusters
20 hollow rocks

Then start to build for thruster weight

3 rounds for time:

16 cal Row
8 pullup
16 wallball 10/6
8 devils press 25/16kg

5 Rounds :

4 Minutes on
2 Minutes Off

• Athletes Should aim to accumulate the same number of calories each interval.
• Set the damper to as high as you can while holding 80 RPM or above.

Tabata Ring Row

Takakyykky 5x5 82-84%

Leuanveto 1xmax+3x50%

Punnerrus lisäpainolla 3x6-10

Yhden jalan mave 2x7/jalka Paino ristikkäisessä kädessä

Sivutaivutus 3x15

I-Y-T maaten, levyt 2x10/asento