LÄMMITTELY
Aktivoinnit
• Hartiarengas ja kiertäjäkalvosimen lihakset
• Lantion ja coren hallinta

VOIMA
Tehdään supersettinä kaikki liikkeet
4 kierrosta, 8 toistoa/liike
1. Lantionnosto
2. Pull over selin
3. Arnolds press

Merkkaa voima-osuuden painot erikseen

Split Jerk 2x3 + 4x2

AMRAP 12
1, 2, 3… box jumps 75/60
1, 2, 3… pull ups
10, 20, 30… double unders

For Time

50 calorie Row
40 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
20 Goblet Squats (53/35 lb)
10 Burpees
20 Goblet Squats (53/35 lb)
30 Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
50 calorie Row

5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Rest 2 min between sets.

Metcon

15min C2 Bike (PK-VK)
On 3,6,9 and 12 complete:

• 10 C2B
• 10 Push Up
• 15 V-Up

+

15min C2 Bike (PK-VK)
On 3,6,9 and 12 complete

• 15m HSW (7.5m+7.5m)
• 15 T2B
• 4 Wall Walk

*pyörässä semmonen PK-VK kynnysvauhti.

Deadlift 5x5

3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row @ moderate hard
+
Build up to workout weight on thruster/power snatch
* prep the other movements between sets
+
Once through @ workout pace
8 Thrusters @ workout weight
4 Bar-facing burpees
8 Power snatches @ workout weight
4 Bar-facing burpees
– Rest 0:30 –
200m Row
4 Handstand push-ups
8 Box jump
– Rest 0:30 –
10 Toes-to-rings
500m BikeErg

Uusi Viikko ja uudet kujeet 🤟

Hi hang-hang-squat clean-jerk
3 high jumps at high box