3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-

3 Rounds For Time:
800 Meter Run
30 Dumbbell Squat Cleans 22,5/15kg
30 Synchro Burpees

Time Cap: 33 Minutes

• Teams of 2
• Run Together
• Split Squat Cleans as Desired

Weighted Dip 3x4, 1x10

A,
Every 2 min for 8 min: (4 sets)
1 Paused* Squat Clean.1 Squat Clean

• Pause=3 sec pause in bottom positioj .=20 sec pause

Weight: 75%+ of 1 RM Clean

• Pause= 3 sec in the bottom

rest 2 min

B,
Every 2 min for 8 min: (4 sets)
1 Squat Clean

Weight: 85%+ of 1 RM Clean

rest 2 min

C,
Every 2 min for 8 min: (4 sets)
3 Paused Clean Pulls

Hang squat clean 3 RM

Optional Swim Workout
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
SIT UIMAHALLIIN.
Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :

Workout
100m Swim
100m Kick
100m Pull
100m Swim
rest as needed bwn

Workout:
4x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
3x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
2x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
Easy 100m for cool down.

Seated Shoulder press 3x6

Wide grip Bench press 10-10-8-8 reps

10-15 daily max in low hang squat clean

AMRAP
20 T2B
40 DU
10 Squat clean (-1 Every round)
TC. 4 Min

Laita juokseva kello mene niin pitkälle kun pääset