Every 5' - 5 Rounds

200m Row
Box Jump Over (40/50/60/70/80)
10 Ring Dips
20 Burpees

Technique practise: Barbell cycling

Hang power clean TNG
Clean'n'Jerk TNG

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Winter War 2017, qualifier 3 (TBA)

Option of getting judged or just to try it out.

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Schedule and programming will be updated after the Q3 has been published.

Here are a few tips to improve your running abilities for example for saturday's Leppävaaranjuoksu

Warm up, jump rope running 200-400m

Joka 3 min 5 kierrosta

6 hulahulavanteesta toiseen hyppy
8 wallball
10 m karhukävely

Pallonisku 30,20,10
Venäläinen kahvakuulaswingi 50,30,10

5 Rounds

6 HSPU Strict (Deficit Option)
10 Good Morning (30% Back Squat)
15" L-Sit

Front Squat 3 RM

C&J double every 90-120sec x7

Find heavy of the day

RPE 4-5

1600m Farmers Walk
3 Rounds
Max time in Plank
1min Rest
Max time in L-sit
1min Rest
Max time in Hang
1min Rest
Result is combined number of seconds. Rest periods doesn't count.

4 min AMRAP
8 KB tempausta
8 boxin yli askellus

1 min tauko

3 min AMRAP
7 goblet kyykky
7 boxihyppyä

1 min tauko

2 min AMRAP
KB heilautus