Joka alkava 2 min x 5

8 thruster (20-30kg)
8 polvet rintaan

Basic Endurance 60 min

Row/Ski/bike

*every 3:00 1 rds "Cindy"

165 min
Warm up for 20 min

1.MU
- Drills
- MU 12 x 1
- MU+HTR 4 x 1+1
- MU 7 x 2
- MU x 30

2.WL
A. Snatch pull to hold + Snatch
- Build to Rpe 8 1+1 for the day
- 25 30 35 40 42.5 45 (47.5) (47.5) 47.5

B. Snatch
- Heavy single for the day (RPE 9)

C. Halting snatch deadlift
- 3x5 @ 95-100% of max Snatch
- 52.5 55 57.5 kg

3.Strength
5 sets: > 3
8-12 DB Seated press - 3x10x25 lbs
8-12 V-handle Lat pulldown - 10x40 10x45 10x45 kg
- Rest 90 s. between sets

Run 50 min

sitten leppäillään.

120 min
WU for 10 min

A. Split jerk 15 x 1 @ 65 % + 1 RM, EMOM
3x42.5 3x45 3x47.5 6x50

B. Power snatch
25 30 35 37.5 40 42.5 PR! :)

C. Back squat

D. Skillwork: MU practice for 20 min

E2MOM 5
5x Thruster (40/60kg) +
10x Bar over burpee

E2MOM 5
5x Squat Clean (40/60kg) +
10x T2B

Tabata 1.
Pull up (kipping)
Burpee

Rest 2min

Tabata 2.
DU / SU
V-up

Peg board + front and back balance to bar

warm up: classic gym, zoo walk, and core 5 '

wallbars climb 2* (hang) 2* (climb)
PB keep 2*15"
PB one step 5*2

Front and back B
to floor skills
2*10" tuck
2*10" pike
2*10" one leg
2*10" spreader
5 min Stretching

Rivemave + etukyykky EMOM

Joka alkava min x 10

*5 x rivemave, 120 % rivestä
*3 x etukyykky, 80 %

WL
find 3 heavy snatch in 15'

Conditioning
3 rounds for time of:
10 kb snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 kb snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups

Alkulämmittely ja mobility

Leuka OTM

12min AMRAP
10 burpee
100m kone
6 t2b
10m askelkyykkykävely

Loppuvenyttelyt