Lämppä leikkiä ja mobility

Harjoitellaan hyppynaru ja boxihyppyä

Lankku tabata 6x 20/10

Metcon
kaverin kanssa (tekijää saa vaihtaa niin useasti kun haluaa)
1km laitteella
20 kyykkyä
20 istumaan nousua
20 seinäpalloa

rinnallevetoja riipusta

16 x 20s work 10s rest
wall balls
batman situps

SPRINT

► 10 X 50 m

10 Hang Power Clean @60/40
10 Pull Ups
10 KB Swings

Strength 40min + wod 60min, total 100min

WU: 5min row, 5min DU practice, 3 hand stand, 10 wall ball 6kg, 10 K2E
Mobility
Front squat, Wendler week 1
10min row

2×3@barbell, 3@50%, 2@60%, 1@70% - 100% - find your 1RM of the day! sn-%, rest btw sets 2min

5 rounds for max reps:
30 sec Airdyne or row
30 sec rest
30 sec KB swings
30 sec rest
30 sec push-ups
30 sec rest

3 Rounds For Time:
6 Front Squat @70% 1RM
18 V Sit-ups
38 Alternating Jumping Lunges

120 min

1.Weightlifting
A. Split jerk – build to a heavy single (1) for the day, in a 20-minute window
67.5 kg

B. Power clean – 12 x 1 @ 65+%, go every 60 – 75 seconds.
65 kg

2.Skill
A. Chest to bar pull up OR “regular” pull up – 50 repetitions for time
Time cap. 3 minutes
Result: 44 pull ups
Set breakdown: 6*5+4+3+2+2+2+1

B. Double-unders – 300 repetitions for time
Time cap. 5 minutes
Result: 4.51
Set breakdown: 7*30+5+25+30+30

C. Toes to bar – 50 repetitions for time
Time cap. 3 minutes
Result: 39
Set breakdown: 5*5+4+2+2+2+4*1

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140