Clean 3-3-3-3-3 reps

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

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MUSCLE SNATCH
5x3@kevyt pal 2min

--

MUSCLE SQUAT SNATCH
5x2@kevyt pal 2min

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BOX JUMP Straight Leg
5x6 pal 2min

Squat/Press

Wave #1

Back Squat: 6-4-2
-Rest 90s-
Strict Press: 15-12-10
-Rest 90s-

Prosentit:
BS: 70,75 & 80%
Press: By the feel (1-2 RIR)

Wave #2

BS: 5-3-1
-90s rest-
Press: 12-10-8
-90s rest-

BS: 75,80 & 85%

Wave #3

BS: 4-2-1
-90s rest-
Press: 10-8-6
-90s rest-

BS: 80,85 & 90%

Example flow wave 1: 6 BS (rest 90s) 15 press (r.90s) Into, 4 BS (90s rest) 12 Press (90s rest. Jne jne.

Rest as needed between waves.

ENGINE

For Time:

• 1500m Row
• 90m KB Farmers Carry (2x32kg)
• 150 DU
• 90m SB Carry (50kg)
• 3000m C2 Bike

-Rest 5min-
Into,

2 Rounds of:

• 750m Row
• 45m KB Farmers Carry
• 75 DU
• 45m SB Carry
• 1500m C2 Bike

Optional

A) Core Tabata
8x 20s on/10s off:

1) Flutter Kicks
2) Heel Touches
3) V-Up
4) Hollow Hold

For time:
10K Assault Bike

IN TEAMS OF 2-4...
AMRAP x 8 MINUTES
30m Sled Push @Light to moderate

*One person works, switch every 30m

Me tehää nyt semmonen

800m juoksu
50 kyykkyä
40 snatch db
30 power clean + push press

800 m juoksu
40 kyykky
30 snatch db
20 power clean+ push press

800m juoksu
30 kyykky
20 snatch db
10 powerclean+ push press

W45+: 30kg bar, 14lbs wb, 50cm box
Time cap 13min

Part A:
21 - 15 - 9
Clean (anyhow)
Box jump (6m apart from bar)

Part B (immediately after):
36 - 24 - 12
Wall ball
8 shuttle runs (6m)

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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snatch
8x every 90s.1 @80% of 1rm

AMRAP10:
10 db alternating snatch
30m dual db OH-walk
30sec wall sit
10cal bike erg

OHS 1x90% + 5x5x75%