Alkulämmittely ja mobility

Otm 10
1) 8-10 kahvakuulaheilautusta
2) 30s punnerruspito

10min amrap
12 askelkyykkyä
12 boxiaskellusta
2 seinäkävelyä

Loppuvenyttelyt

Wod
Treeni

2 Rounds

500/400m Row

25 Dual DB Front squat 22,5/15kg
70 Double Unders

Rest 2 min between rounds

Hiki
2 Rounds
500/400m Row
25 Db squat/ Air squat
70 Single unders

Rest 2 min between rounds

15-12-9 reps for time of:

• Thrusters
• Weighted pull-ups

♀ 95-lb. thruster, 30-lb. pull-up
♂ 135-lb. thruster, 45-lb. pull-up

AMRAP 5

Row Calories

Rest 2 min

AMRAP 5

Bike Calories

3 RFQ

1 Split Squat Complex L 2x25kg
1 Split Squat Complex R

Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats

C&J Complex
10 sets:
Power Clean + Hang Squat
Clean + Front Squat + Jerk

1-3@RPE 3
4-6@RPE 3+
7-8@RPE 4
9-10@RPE 4 to 4+

Add 2,5-5% compared to last
week.

Accessory work

3x10 Stiff legged deadlifts (heavy)
3x10 Bouble KB front squats (heavy)

4 rounds:
5-10 pull up/ring row
20 dead bug
10 bench dip
30s. plank

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, bs-%, rest btw sets 3-4min

2-3rounds:

3-5 false grip walk in
5-10 russian push up
5-10 strict toes to rings (controlled negative)