Alkulämmittely

Mobility

Kyykkytreeni

Metcon: 15min Amrap
5x burpee laatikon yli
6x punnerrus
7x rengassoutu

Venyttelyt

400m Run, 25/20 cal bike or 500m row
Then normal warm up

Take 5-10 mins warming up clean and jerk and lunges

12min
1. min 6-8 thruster 40/30kg
2. min 8-12 käsipaino tempaus

2min lepo

12min
1. min 10-15 seinäpallo
2. min 6-8 leuanveto (rinta tankoon)

For Time
800 meter Run
12 Pull-Ups
24 Kettlebell Swings
48 Toes-to-Bars
96 Sit-Ups
48 Push-Ups
24 Deadlifts (225/185 lb)
12 Pull-Ups
800 meter Run

AMRAP in 20 minutes of:

15 Toes to bar
10 Push press 52,5/35kg
5 Power snatch 52,5/35kg

1A: 5 mins to complete 5x5 ring pull ups in false grip if possible

1B: 40 min amrap
20 power snatch@40/30
20 OHS@40/30
20 synchro burpees
20 T2B
20 Pistol squats
20 synchro burpees

• 5 Round of:
Double Unders 60’’ @ max reps
Assault Bike 60’’ @ max effort
2’ rest each round

0-15 mins build upto a heavy clean and jerk

18-24 mins 6 min TC
Perform 30 clean then 30 STOH@60-70% of above

28-33 mins 5 min ascending ladder
1-2-3-4etc...
C&J@same weight
BOB

36-40 tabata core or mobility

EMOM 21

min 1-18
1min : ring mu 3-5 ub
2 min: 0:30 HS walk
3 min: 3 high box jumps
min 19-21
19 min : max reps ring mu
20 min : max distance hs walk
21 min max box jumps

3 rounds of:

5-12 strict t2b
10 weighted back extensions
1min heavy farmers walk
1min double kb front rack carry