Aerobic Conditioning
10 Sets Alt. A) + B)
3min ON 1min OFF
Part A)
12 KBS 24/16kg
10m+10m Mixed carry (KB)

8 Strict T2B

Part B)
40 DU
10 WB
Row Cal (Remaining time)

HR 70-80%

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 8-12 SLOW Rower Hamstring Curls
MIN 2 - :25/:25 Side Plank Hold
MIN 3 - :45 Child's Pose

RestDay!

5x1min/rest 30”

5x2min/rest 60”

5x3min/rest 90”

1. Max rep alt. dumbell snatch @22,5/15@Kg
2. Max cal row
3. Max Rep Single arm dumbell Thruster@22,5/15kg
4. Max rep burpee to plate@20kg
5. Max rep Double under

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

1 Power Snatch + 1 hang squat snatch
1 Squat snatch + 2 OHS
Back squat 5x3

STRENGTH

Squat 5x5
Benchpress 5x5
Row 5x5

12min AMRAP
Hang power clean x 15 (70kg)
12 sit ups

Strength (load)

In 20 minutes build up to a heavy set of 2 snatches.
* No tng
* No letting go

Accessory:
3-5 rounds of
10-20 GHD sit-ups
10-20 Back extensions on GHD
Rest 1-2 minutes between sets

4 x 6

Rest 1min btw sets

Lepo 1-2min välissä