Tempo: 3-1-1

Tempo Bench press (slow down, fast up) 4x5 reps

Alkulämppä leikki
Pizzalähetti

Mobility

Harjoitellaan käsillä temppuilua;
Seinäkävelyä, kärrynpyörää ja käsilläkävelyä

WOD
5min AMRAP
+1toisto/kierros
Rive (tanko tai kp/kk)
Tangon yli burpee
Ilmakyykky

1st round 2 min on, 0,5 min off
2nd round 1 min on, 0,5 min off

1. Boxstep with kettlebells
2. SBL
3. Sled pull
4. BBJ
5. Run
6. WB
7. Hover
8. Ski
9. Squat + high pull
10. Row
11. Hand release push up
12. Run

-ring muscle up & progressions
-gymnastics holds: handstand hold

Clean & Jerk 2+2

Build up to 70%, then

4-5 x 2+2 x 70-80%

rest 2min between sets

OR

20min clean & jerk technique training

Zone 1:
-Barbell Lunge x 6 (left 6 then right 6)
-offset BB back squat x 6 (per leg)
-Rest 30s

Zone 2:
-Handstand wallwalk/Handstand box step x 3
-Bicep hammer curl x 6 (per hand)
-Rest 30s

Zone 3:
-Row 300m
-Pike Crunch/Pike with rowerg x 8
-Rest 30s

Zone 4:
-Seated Sled pull YGIG

Zone 5:
-Jog moderate pace (3% inc)

Heavy weights in zones 1, 2 and 4
Make sure you use the rest within zones

1 round
work 7,5min / Transition 45s

EMOM 10-12 (0:40 work / 0:20 rest)

1) Handstand push-ups*
2) Single-leg squats, alternating

• Choose a variation that is challenging but where you can do consistent sets through the EMOM. See movement options below

10´min

45"sec Ergo
10 Cossack squat
10 KB swing
8 90/90 hip rotation
8 Scap pull
6 Inch worm Push-up
6 Prone swimmers

Variate "Ergo" each round

Full body pump
EMOM 35 (7 rounds)
1. 10-12 Hang clean and press
2. 10-15 weighted squat (bs, fs, goblet).
3. 14-20 V-ups (alternating)
4. 10-20 Push ups
5. Rest