Penkkipunnerrus 8x3x60%
Kulmasoutu 5x12-20
Pystysoutu käsipainoilla 3x20-30
Jalkojen nostot riippuen 5x12-20

135 min

Skill: HSW practice for 15 min

1.Weightlifting
A. Slow pull snatch + snatch – (15 – 20) x (1+1) @ 65%+, go every minute. Perform the reps in 2 waves
35 35 37,5 / 37,5 40 40 / 42,5 45 40 / 42,5 42,5 45 / 45 - - / 47,5

B. Clean and jerk – (4 – 8) x (2+2) @ 77.5-87.5%. Build to a heavy set of 2 cleans THEN 2 jerks for the day, aim for 4 to 8 sets @ 77.5-87.5%1RM range
45 52,5 55 55 57,5

2.Conditioning
A. For total of 3-4 rounds (3-4 x A1 + A2)

A1. 2 minute AMRAP
30 double unders
10 thrusters @ 43/30kg (95/65lbs)
Results A1: 2 rounds, 1 + 9 thrusters, 1 + 6 thrusters

REST 2 minutes before A2

A2. 2 minute AMRAP
10 bar facing burpees
10 overhead squats @ 43/30kg (95/65lbs)
Results: 1 + 10 bfb, 1 + 6 bfb, 1 + 6 bfb

REST 2 minutes before A1

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

M)
Eomom
Min 1 - Squat Snatch x 1 & Ring Dip x 1
Min 2 - Descending Tricep Push Down (20,19,18,17, etc)

F)
Warm Up -
Stretch
2 Circle Runs
50 Singles

25-20-15-10-5
Kettlebell Tricep Extensions
Kettlebell Hammer Curls
*Everytime the KB drops preform 10 burpees

8 Min Amrap
8 x Box Jumps
8 x Jumping Pull Ups

lepoja

Kapea penkkipunnerrus 3x5x80% ("kevyt")
FB penkki 3xmax (3 eri otetta, valitse rauta, jolla saat noin 20 toistoa)
Kohautukset tangolla 3x20
Voimapyörä 3x8-15

Hyvää Huomenta @ SSB 3x5x80% ("kevyt")
Sumo-kyykky 5x5 (ota ylileveä asento, ei tarvitse päästä syvyyteen, käytä keskiraskasta painoa)
Reverse Hypers 3x20

1:00 work / 1:00 rest of
30/24 Calorie Row
30 Deadlift @ 155/105
30 Hand Released Push Up
30 Burpee Box Jump Over

Mandatory break 1:00 for every 1:00 work done
try to sprint and make good transitions

Conditioning
21-15-9
Power Cleans, 60/40kg
Ring Dips
500m Row

Squat to one heavy triple

12 min amrap

10 pistoolikyykkyä vuorojaloin
8 käsilläseisontapunnerrus
6 toes to bar