”No more B/S”
20-18-16-14-12-10-8-6-4-2
Burpees
Kb swing

3:00 easy cardio (bike run or row)

Then barbell warm up snatch grip

Power snatch + OHS
EMOM x 10
1 power snatch + 1 OHS

*building in weight for quality

Basic Condition 60 minutes.

20-22-24-26-28-30
Row
Echo Bike
*every 6 min
5 C2B
15 Air Squat
10 TTB

Build up to a 5 rep max power clean

20:00 AMRAP
30/24 cal row
20 weighted sit ups 20/14
10 power snatches 95/65

DB Floor Press: Max reps in 2:00 with lightish load
+
- Biphasic Half-Kneeling Pec Stretch
- 5 Parasympathetic Breaths each side (6s inhale + 1s hold + 6s exhale + 1s hold)

Durante Core

5 Rounds for Time

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

Warm up

Tabata 8 x 20s work/10s rest
1. Jumping jacks
2. Inch worm to spiderman lunge
3. Toe touch to squat
4. Crab position rocks
5. Jumping jack
6. Inch worm to spiderman lunge
7. Toe touch to squat
8. Crab position rocks

Movements in the warm up

Workout

28 air squat
14 push-ups
Into
12-9-6
Burpees
Sit-ups

20 air squat
10 push-ups
Into
12-9-6
Burpees
Sit-ups

14 air squat
7 push-ups
Into
12-9-6
Burpees
Sit-ups

No rest between the sections.

Movements in the workout

1. air squat

1. push-up

1. burpee

1. sit-up

Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes

EILINEN

TAI

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

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

MUSCLE SNATCH
5x3@kevyt pal 2min

MUSCLE SQUAT SNATCH
5x2@kevyt pal 2min

BOX JUMP Straight Leg
5x6 pal 2min