For time with partner

10 rounds (relay style)
6 Double KB squat clean @2x24/16kg
8 T2b

Then immediately into:

10 rounds (relay style)
6 Double KB push up
8 Box jump over @60/50cm

Then immediately into:

10 rounds (relay style)
6 Double KB burpee
8 Double Kb jerk

Timecap :35 mins

For time:

30-20-10-20-30

Machine (cal)
Single db snatch
Butterfly sit up

TC: 20min

LÄMMITTELY
Jalkapohjan/nilkan aktivoinnit ja liikkuvuus
Rangan avaukset ja kierrot
Core ja lantio aktivointi

KIERTOHARJOITUS
3 x 45s./20s.
1. Jefferson curl
2. Yhden jalan mave rotaatiolla oik.
3. Yhden jalan mave rotaatiolla vas.
4. Istuen tuulimylly työnnöllä vuorokäsin
5. Vk kääntö oik.
6. Vk kääntö vas.

3 Sets For reps :

Max Strict Press
Max Push Press
Max Push Jerks

Rest 3 minutes between rounds.

Barbell 65% Bodyweight.

• Atletes will go directly from their last shoulder press rep in to their first push press rep. They'll then go from their last push press rep into their first push jerk rep.

Back thruster 1-1-1-1-1-1-1 reps

plank pos. birddog 3x8/8

3rnds for quality
3/3 KB armbar
"20"" active hang "
8/8 russian twist w. KB

12'EMOM
1: 2 slow eccentric pull up - 5-7 sec,
start in every 30""
2: 5-7 pike push up
3: 6/6 alt. V-up

Every 2min x 8

A) 4-4-4-4 bench presses
B) 5 strict chin-ups

E5MOM x (3-5rounds)

1) 1 round of DT @60/40kg + remaining time easy bike
2) 2 round of Cindy + remaining time easy bike

(Pyri pitämään sykkeet hallinnassa, peissaa pyörällä. Keskiarvo sykkeet PK2 alueella.)

400m run / 500m row / 1000m bike (both)
30 Dumbbell Snatch
30 syncro air squats
3:00 plank hold
30 burpee box step-ups
30 wallballs (same target)
30 syncro sit-ups
200 single unders