FOR TIME
40s ON, 20s OFF
30-26-22 reps of:
sumodeadlift high pull @40/30kg
box jumps

tc: 16min

3:00 Echo bike + 3:00 Row @ easy pace
2:00 Echo bike + 2:00 Row @ moderate pace
1:00 Echo bike + 1:00 Row @ hard pace
+
2 rounds
10 Scapula push-ups
10 Plate squats**
** Hold a plate in front of your body w/ slightly bent elbows to work on depth and balance on your squat
+
Build to workout weight on hang squat clean in sets of 3-5
– Practice HSPUs between sets
+
3-2-1
Hang squat cleans @ workout weight
Strict handstand push-ups

SNATCH 4/5
Every 75s x5
1 snatch (power or squat)
build up in weight

LÄMMITTELY
2 kierrosta, n. 1 min / liike
1. Kuminauhan kanssa askel taakse - kuminauhan ylitys
2. Vaaka - painon siirto kädestä toiseen
3. Kylkimakuulla käden avaus
4. Lankussa olkapää kosketukset

VOIMA
3 x 8 lattiapunnerrus
3 x 8 yhden jalan mave

AMRAP 7 min
5 kcal laite
10 x raajojen ojennus
15 x tempaus levypainolla

2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% - 95%
- up to the starting weight, jerk-%, rest btw sets 2-3min

AMRAP 23 min
9 Devil Press (2x40/25lb db)
20 alternating dumbbell lunges
9 Dumbbell push press
20 sit ups

TBD

1.9. team training 3pm at Kurvi, session is 1.5h
notify coach if you are not coming to the session.

Ring row 4x8
* -rest 2min*