Every 2.30min x 4
4-3-2-2 V.2

Huom!
Ensimmäisessä toistossa 2s pysäytys kyykyn ala-asennossa.
Huomio sarjojen toistoreservi.

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

tai

CORE 3 rounds: 0:30 work + 0:30 rest *väline pyyhe/kuminauha/keppi/tanko

1. SUPERMAN I-W-I-W-I
2. CRUNCH KICKS
3. BACK SQUAT
4. HIGH KNEES
5. SPLIT SQUAT + PUSH PRESS
6. HIGH KNEES
7. SPLIT SQUAT + PUSH PRESS
8. HIGH KNEES

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

A)
AMRAP 9 in teams of 2:
250 Meter Bike
5 Hang Power Cleans @60/42.5
50 Meter Farmer Carry @32/24kg

Rest 2:00

AMRAP 9:
250 Meter Bike
7 Power Cleans
50 Meter Farmer Carry

Rest 2:00

AMRAP 9:
250 Meter Bike
9 Barbell Rows
50 Meter Farmer Carry

• One person completes a full round at a time
• Goal: Challenging pace, smooth transitions and unbroken reps on the barbell.
• Rx+: @70/50

B)
Prone Banded Hamstring Curl 4 x 25. Rest 60s.
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

With a partner,
AMRAP 20:00
7 Hang Power Cleans @70/47.5kg
7 Front Squats @70/47.5kg
150 Meter Row
*One athlete completes a full round at a time

A)
Superset
Seated DB Shoulder Press Build to a 6 RM over 6 sets.
Rest 90s.
Mixed Grip Pull Up: Sets of 4-5 between sets of Shoulder Press.
Rest 60s.

B)
For time
21-15-9
Calorie Row
Burpees
- Goal: HARD Effort - sub 7:00
- Rx+: Handstand Push-ups for Burpees

C)
Rollback Triceps: 3 x 12-15. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Split jerk from the rack
10 x 1 - start first lift @ 80% of max split jerk
Then each lift you make (as long as it’s not a scrappy rep) add 3% to percentage
If you miss a lift go down 5%
Log heaviest lift - attempt for heavier than last week

Build to a heavy complex of - low hang clean & hang clean (above the knee/below the knee)

Segment clean grip deadlift (pause 1 inch off the floor, at the knee & at the mid thigh)
4 x 2 @ 100% of max clean

Optional accessories
3 sets
50ft Reverse Sled Drag
60s KB Front Rack Wall Sit 2 x 16 / 12kg

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

⚘🌱🦦 🦥🌿🌾

A: Spitz snatch 5x2 @good form

B: tempo squat snatch doubles 3x2 @70-80%

C: squat snatch 3x1 @90%