Circuito 8 estaciones. 2 vueltas. 1 min ON - 30 sec OFF,
- Chest to bar pull-ups.
- Step ups (24"/20") (30/15 Kgs barbell on the shoulders).
- Wall ball burpees (9/6 kgs).
- Full Clean (50/30 Kgs).
- Kb Swing (24/16 kgs).
- Rope Climb.
- Ring dips.
- Bar facing Burpees.

8:30-9:30am

Voi tehdä esim openissa
A) skilli-emom 10 min
Valitse yksi tai kaksi heikkoutta

B) Painonnostoa: 3 position clean
5 sets
High hang clean +
Hang clean +
Clean

C)Conditioning
3 RFT:
8 Power Clean, 205/145
16 TTB
8 Push Jerks, 205/145
16 Box Jumps, 24/20″

4RFQ
3 Back Squats @BW (3010 tempo)
3 Seated Box Jumps
3 Broad Jumps
Rest 2 Minutes

For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

Kilos: 61/43

Back Squat

60% 6 reps
65% 6 reps
70% 6 reps
75% 2x 4 reps

10 min EMOM

Power snatch + snatch balance 60-70 % of 1 RM snatch

descending from 12 reps, working warm up (12-10-8-6)
perform 6 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg .

5 Rounds
5x High box jump
5x Burpee broad jump
15+15x one leg jump
Rest 2min between rounds

50x Situp 25x DU
40x Situp 25x DU
30x Situp 25x DU
20x Situp 25x DU
10x Situp 25x DU

Alkulämmittely ja mobility

8x complex: 1 pystypunnerrus 1 vauhtipunnerrus 1 työntö

8min amrap
10 t2b tai jalkojen nosto
5+5 rive kplla
30 hyppynarulla

Loppuvenyttelyt