Every 3 mins x6

10 DB hang clean & jerk (alternating)
10 box jump
10 one arm devil's press

Saturday

WOD - For Time:
30 HSPU
40 Pull Ups
50 KB Swings (53#,35#)
60 Situps
70 Burpees

Core Training

Start by training the following:

• single-leg raises (check for balance and hip shift)
• no-quad hip raises x5-10
• short and wide leg forward bends, alternating arm core rotation

Then test the following:

• Hollow hold/rock
• Superman hold/rock
• Plank

We will be spending time on core development and control in this session. A lot of focus will be on making sure the athletes can find and engage their deep core muscles as well as their surface muscles.

AMRAP 12:
21 Kettlebell Swings (24/16kg)
14 Kettlebell Reverse Lunges (24/16)
7 Push Jerks (75/52.5kg)

3 sets
30sec Wall Facing Handstand (bring hands directly under shoulder)
30-45sec Passive Ring Hang
10m Single Arm KB Rack Duck Walk/arm
10 Weighted Slide Board Body Saw

• 30 Min of:
Run 400 m @ 60% MHR
Row 500 m @ 60% MHR
Run 400 m @ 70% MHR
Row 500 m @ 70% MHR
Run 400 m @ 80% MHR
Row 500 m @ 80% MHR

3 x 10
pystypunnerrus niskan takaa tempausotteella, sopiva paino

#Strength
3 @ RPE 8; 2/4 repeat of:

• BB back squat

For time:
80-60-40
DU
30-20-10
SA OH DB Lunge Steps 22,5/17,5kg
- 20 Abmat Sit Ups after each set
You can switch arms anyway you like.