Tuplanarutekniikka päivä 1

3 x 10s paikallaanhyppy ilman narua
3 x 20s naruhyppy
5 x 2 naruhyppy + 1 korkeahyppy
5 x 5 nopea naruhyppy + 5 hidas naruhyppy
10 x 2 naruhyppy + 1 tuplanaruhyppy

10 sets,
new set every 75sec
2 Clean & Jerks (reset to the second lift)

start at about 65% of 1RM

8 Rounds for time

35 Double-unders
7 Thrusters @42,5/30kg
7 Pull-ups
7 Bar-facing burpees

Time cap. 30:00

Deadlift

3-3-2-2-1-1-1-1

For time:

21-15-9
power snatch @40/30kg
box jump over

EMOM x 8

1) 10m walking lunge
2) 30-50s plank hold

For time:

15-12-9
pull up
OHS@40/30kg

Fitness For time:

15-12-9
pull up/ ring row
front squat@40/30kg

For time:
25 deadlift
25 bar over jump
25 hang power clean
25 bar over jump
25 front squat
25 bar over jump
25 stoh

@60/40kg / Target under 10min, time cap 13min

Accessory:

3-4rounds:
8+8 bulgarian split squat
8+8 deadbug cross press

EMOM x32

1) c2bike 6-16cal
2) 5-15 pull up
3) echo bike 6-16cal
4) 20-50 DU

( work time 40-50s max)