Every 90 sec x5 rounds
Complex of:
Hang power clean
Low hang power clean
Power clean&jerk

Alhaalla 3sec stoppi

WU
FLOW1

TABATA
Burpee
Swing
Air Squat
Sit Up

DRY RUN
6-4-2
Up Down
Swing

WU
WU 3 lihasten aktivointi

8min
8-10 air squat
8-10 push press DB/KB
6 Burpee

dry run 4rds
3 thruster
8 object over jump

EMOMx 10
Min 1: bike easy pace
Min 2: row easy pace

Barbell warm up
Build to starting weight for complex

Warm up WOD
3 Front Squats @95/65lbs
5 TTB
3 Thrusters @95/65lbs

3 Front Squats @95/65lbs
5 C2B
3 Thrusters @95/65lbs

3 Front Squats @95/65lbs
5 BMU
3 Thrusters @95/65lbs

WARM UP
10-15 Cardio warm up.
Do 20min jog or bike ride to get heart rate up.

STRENGTH/SKILL
4x15 banded hamstring curls. Use rubber band. You are in pronated position on the ground and loop a band arround the ankles. Try to feel a good squeeze when contracting. you can do two legs at same time or one leg at a time. Good idea to switch every set.

After every set do 20 single leg glute bridges per leg.

WORKOUT
Emom10 min
1. 6-8 devils presses
2. 20 russian twist

COOL DOWN
5-10min foam rolling whole body. Calm breathing.

Lepoja. Tämän jälkeen 2 viikkoa salin ohjelmointia.

** WARM UP**
3 rounds

30 Jumping Jacks
20 squat rotations
20 crab reach

 STRENGTH/SKILL

Tempo squats

Use heavy backpack and hug it tight. As heavy as you can make it.

5x 8 reps 3X3X ( 3 sec down no rest at bottom 3 sec up no rest at top)
Between sets do 50 glute bridges

WORKOUT

Amrap 10 min

5 push ups
5 burpees
10 lunges
10 jumping lunges

COOL DOWN

5 min breathing and stetching out glutes and quads.

Workout

12 min AMRAP
(in teams of 3 or 1:2 work to rest)

3 bodyweight power clean
30 sec max cal ski

5 min
50 goblet squat
AMRAP Burpee

2 min rest

5 min
50 sit ups
AMRAP kettlebellswing

2 min rest

5 min
50 reverse alternating goblet lunges(25 per leg)
AMRAP box jump

2 min rest

5 min
50 single arm kb thruster
(25 per arm)
AMRAP cal row

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