4-5x 1+2 @70-75%

Singles
Add weights everys 2-3 sets

7 min AMRAP

5 power clean 40 kg
20 m front rack lunge 40 kg
30 DU

Toinen tekee, toinen tuomaroi

5 minutes ski
5 minutes row
4 minutes ski
4 minutes row
3 minutes ski
3 minutes row
2 minutes ski
2 minutes row
1 minutes ski
1 minutes row

Result is total meters.

10 Min circuit

• 12 Cals ERG
• 30 second hang from bar w. Aktive shoulders
• 10 reps of a Good mobility movement
• 10 reps of another Good mobility movement

As many reps as possible

Lankkupenkki 8x3 (noin 80%)
Sotilaspenkki 3x15-20 (ylileveä ote)
Leuanveto 50 toistoa (vastaote)
Etunojapunnerrukset 150 toistoa

Warm up of the week 10/7-10/11
10 jing jangs
10 active spiderman
10 single leg deadlift
10 jax
10 lunge
10 pvc pass thru
10 halo
10 good mornings
1:00 min samson stretch

Workout(20)
30-20-10
10m shuttle sprints
ground to overhead 35/25-challenge-45/35
windshield wipers

Opt(12)
800m walk/run
4x2 hang muscle snatch-form
work up to hvy bench or strict press
5x5 hollow rocks

Finisher
50 rtw
1:00 hamstring stretch

6 sets of 2 Power Clean + Jerk every 90s.

Joko harjoittelee Openia tai tekee

1 h PK

1000 m row
20 soutulaitteen yli burpee
20 m farmarikävely
3 min oma skill