ULKONA
Run 400m
40 x Air Squat
20 x Up Downs

AMRAP 15
5 Overhead Squat (R)
5 Overhead Squat (L)
10 Front Squat 10/5kg
10 Air Squat
10 V-ups
10 Suitcase
10 Sit Up

ABC Anything Be Complete

AMRAP 15:00
15/12 cal row (sub 12/8 cal bike)
12 power snatches 75/55
15 TTB
12 OHS 75/55

Rest or active 40 minutes walking/ rom wod/ yoga etc.

Wod
For time

30 Power snatch 35/25kg
150 Double unders
15 Power snatch 60/45kg

Tc 9 min

A.
5' BIKE
PVC+MOBILITY

2 rnd
30" Side Plank (SX)
30" Scapular Circles fromPush-Up Position
30" Side Plank (DX)
30" Supinated-Grip Hang from Pull-Up Bar
Rest 30"
6 Kettlebell Windmills (per lato)

B.
Ogni 2' per 4' (2 set):
Snatch Press 5 rep

no rest aumentare il carico ed eseguire

Ogni 2' per 4' (2 set):
Snatch Press 3 rep

no rest aumentare il carico

Ogni 2' per 6' (3 set):
(Snatch Balance + Overhead Squat) x 2 rep

C.
emom 10' al minuto eseguire squat snatch

Da 1-5 = 2 rep @ 70% of 1-RM Snatch
da 6-10 = 1 rep @ 75% of 1-RM Snatch

D.
3 rnd per max rep:
30" di Deadlift BW
Rest 15"
60" DU

rest 90"

3 rnd per max rep:
30" di Deadlift BW+10-15%
Rest 15"
60" DU

E.
3 rnd
DB Bulgarian Split Squats x 6 rep per lato
rest libero
GHD 20 rep
rest libero

F. 
3 RND
10 Burpee Box Over
20 Thruster (50-35kg)
30 Pull-Up 

rest 4' tra i rnd

Monostructual Circuit
15 minutes Rowing
15 minutes Ski/Bike
15 minutes Jog

RestDay!

60min PK-vauhtinen soutu / pyörä

*kolmen minuutin välein voimisteluharjoittelua vuorokierroksin
A) Kippi / Kippileuka x 5-10 toistoa + 10 istumaannousua lisäpainolla
B) Käsilläseisonnassa tai lankussa painonsiirto / shoulder tap x 20 + 20 heel touches

• 3min.: Row/Bike/Run

• 1 rnd:

• 60s. Spider lunge w/ twist

• 60s. Up/down dog

• 60s. Scale w/ stretch

• 60s. Shoulder rotations w/ plates

• 1 rnd:
  10 Snatch grip deadlift
  10 Muscle snatch
  10 Press
  10 OHS

• 2x 3-position Snatch pull

• 2x 3 Snatch balance

• 2x 3-position snatch

• Mobility btw sets.