A.) Tempaus alku harjoitus
5×5
Tall snatch (kevyt paino, aloita liike käsillä ja jatka nopealla alle menolla)
B.) Tempaus pysäytyksellä polven korkeudelta
5×2 @65-70% 1rm ,alkaa tanko maassa
C.) Tempaus riipusta polven alta
5×2 70-75% 1rm , alkaa tanko lantiolla
D.) Taka kyykky
Lämmittele/korottele 10 sarjoilla noin RPE 7 painoihin (kevyt/keskiraskas). Salin taululta löytyy RPE taulukko ja lämmitely/korottelu sarjoja ei kannata tehdä kolmea enempää. Sitten tee 2×10 5-10kg kevyemmällä painolla.

Every 4' minute for 6 rounds
18 v up
15m double dumbell lunges 24kg+24kg
3 power snatch 40kg
The result is the worst round

A,
Fight Gone Bad
3 rounds, 1 min per station, for max reps of:
Wall Ball@9/6kg
Sumo Deadlift High-pull @34/25kg
Box Jump, 20 in
Push Press 34/25kg
Row Calorie
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

B,
3 rounds for quality of:
Flutter Kick, 20 secs
8 L/8 R Teapots, pick load
Hip Extension Hold, 40 secs
10 L/10 R Paloff Press

2-3 rounds.

Kuten kuvassa 👍🏻

pallof press in dead bug position 3x10/10

12'EMOM:

1: 5/5 KB goblet hold split squat @moderate weight
2: 5/5 push up pos. KB pull through @same as split squat
3: 20-25sec plank hold

9'AMRAP
12 alt. V-up
9 KB swing @16/24
6 worm walk out

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

10 rounds, no rest between

3min bike
2min row
1min ski

Zone 2-3, basic conditioning.

In 15 minutes, complete as many reps as possible of:

• 50 box step-ups
• 50 jumping pull-ups
• 40 lunges
• 40 burpees
• 30 toes-to-bars
• 30 push-ups
• Max-reps ring muscle-ups

Females use a 20-inch box, males use a 24-inch box.

5 clean
5 t2b
20 Walking lunges
10 cal row