C.
Five sets of:
40/30 Calories of Assault Bike
7/5 Ring Muscle-Ups
Rest 90 seconds

*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

A) 3x max reps shoulder press @50%
B) 2x max reps shoulder press @40%
C) 1x max reps shoulder press @30%

senf off 2 min

Leikkiä ja lämmittelyä

Jonossa kuljetaan ja harjoitellaan erilaisia etenemistyylejä; juosten, ryömien, kinkaten....

Treeni 5 kierrosta 20s liike 10 tauko
Roikunta
Burpee
Vuorikiipeilijä
Yhdellä jalalla seisonta
Lankku

Loppuvenyttelyt

Hang power clean + hang squat clean + jerk

12 rounds, every 1:30. Start about 50% of Jerk. Add more weight after every round. Go to Failure.

M & F)

A)
9 Min Amrap

M)
3 x Pull Up
6 x Ring Bicep Curls

F)
3 X Pull Up
6 x Banded Lateral Side Raise
9 x Banded Bicep Curl

B)
12 Min Amrap
50 M. Sprint
10 x Jumping Jacks

B.
I.
Every minute, on the minute, for 5 minutes:
High Hang Snatch x 1 rep @ 70%
(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)

Rest 60 seconds, and then…

II.
Every minute, on the minute, for 5 minutes:
Snatch from 2″ Below the Knee x 1 rep @ 75-80%
(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)

Rest 60 seconds, and then…

III.
Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 80-85%

3x3x80%

Alkulämmittely ja mobility

Kuppi ja kaaripitoa

10min amrap
100m kone
6 rengassoutu
1 seinäkävely

Loppuvenyttelyt

Find a hill that would take about 30-60 seconds to run up in regular pace.

Do 10 rounds of sprinting up this hill - after each round slowly jog down again and rest the time that both the sprint and the jog down took before you do the next round.

Note your times and other comments as a note

AMRAP 20 min:
- 25 Toes to bar.
- 25 Sit-ups.
- 25 push up + wall ball (9/6 kgs).
- 30 sec plank hold.
- 25 overhead step ups (medball 9/6 kgs).