9x 20s On/ 10s Off

1) side plank R
2) side plank L
3) plank

A.

3' DU
poi
2 RND
1k Bike
15 Push Press 40KG/25-30KG
15 Front Squats 40KG/25-30KG

Push/split Jerk

5× 5 85%

B.
Ogni 5' per 15' 3 set
30/25 Calorie Row
20 DL BW
10 STOH

C.
3 RND
Ski 1k/800MT
150/100 DU
Rest 60"

D.
Sumo Deadlift
4X5
Rest 60"

E.

4 RND
Sled Pull 10mt
Run 200mt
15 OHS
10 HSPU

Lämmittely ja mobility

Lankku tabata

Kaverin kanssa 8min
100 juoksu ja 6 kyykkyä vuorotellen

Loppuvenyttelyt

Every 90sec x 3 Sets
AB 9/6 Cals
12 Air Squats
Every 90sec x 3 Sets
45 Double Unders
10 Wall Facing Shoulder Taps

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(25)
5/5/1=:40 on :20 off
shuttle runs
alternating shoulder press
lateral hopovers
dips
body builders

Finisher
50 kneeling crunch
1:00 min chest opener

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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CLEAN

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SNATCH

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TAKAKYYKKY

40 - 30 - 20 - 10 reps for time

Burpees
Air Squats

5 rounds easy

700 m row
20 boxin yli askellus
20 hollow rocks
5-10 strict C2B pull up

3:00/2:00/1:00 @ increasing pace (easy/moderate/hard) of each:
Air bike
Row
SkiErg

– Rest 1:00 between each round* –

• 1 round = 3:00 Air bike, 3:00 Row, 3:00 SkiErg (then rest and next round would be 2:00/2:00/2:00 and finally 1:00/1:00/1:00)