Warm up(10)
100m run
10 high knees
10 jax
10 plank taps
10 big arm circles
10 cross body crunch
10 push ups
100m run

WRK(15)
WRK for 15:00 mins
30 squats
30 push ups
30 leg extension to hip raise
30 plank taps
30 reverse lunge
400m run

Finisher
50 cross crunch
1:00 hamstring stretch

A.
45s. Jumping jacks / Squat + twist
45s. Jumping jacks / Up & down dog
45s. Jumping jacks / Reverse Lunges

3 rds: Right + Left hand
3 Snatch Pull
3 Muscle snatch
3 Power snatch

Mobility...
- Lunge complex
- Pigeon
- Couch stretch
- Shoulders

B.
Tempo Front squat:
3-4x6-8

5s. Down + 5s. Up

• Ohjeistus:
• Laskeudu kyykkyyn 5s. temmolla ja nouse ylös samaan tahtiin.
• Älä pysähdy ylhäällä.
• Sarja palautus 2min.

C.
For time:
3 rds:
20 Power Snatch (w/ db/kb)
Run 200m

Directly Into…

3 rds:
20 OHS/Front squat (w/ db/kb)
Run 200m

(Time cap: 12min.)

• Ohjeistus:
• Suorita ensin 3 kierrosta tempauksia ja juoksua, jonka jälkeen välittömästi seuraavat 3 kierrosta valakyykkyjä tai etukyykky ja juoksua.
• Suorita yhdellä painolla.

Durante Core

5 Rounds for Time

10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

REST DAY / MOBILITY

5 rounds for time

3 hang power clean
3 thrusters
3 bar over burpees
400m run

Increase every round 3 reps of each.
3-6-9-12-15

BB 42/61kg

3X12min AMRAP WORKOUT ★
1)
5 C2B /pull ups
10 HSPU
15 thruster 20/15kg
20 tuck up

REST 3min

2)
Run 200m
50 DU
10 DB snatch ( pick heavy)
1+6 MU+6ring dip

REST 3 min

3)
3 rope climbs
15 box jumps
8 DL (110/80kg
5+5m HS Walk

Kulmasoutu käsipainolla 6x12-20 / puoli

Voimapyörä 5-8x8-20

Hauiskääntö tangolla 5x10

...ja sitten kehonhuoltoon :)

Warm Up
3 rounds
1:00 rowing
3 barbell muscle cleans
3 barbell tall power cleans
3 inch worm with push ups
:30 Plank Hold
10 supermans (feet together)

then after 3 rounds some wrist / front rack mobility and start to climb for HPC weights!

Conditioning:
4 Rounds of 60s on/30s off:

1a) Double Unders
1b) US Kettlebell Swings (24,16 kg)
1c) KB Sumo Deadlift High Pull (24,16 kg)
1d) Side Plank – 30s/30s
1e) Burpees

5 Supersets:

• 8/8 1-Leg DL (2xDB)
• 10 Goblet Cyclist Squat

*rest as needed