Squat snatch daily max
Snatch pull 5x2
Front squat 5x3

E2M for 12min
1: Beginner Toe nail transition drill x3-5
Intermediate: Banded MU transition drill x3-5
Advanced: Supine MU transition drill 3-5
2: Strict ring dips x5 slow and controlled
+
Max rep strict MU/pull up(test)
+
5 rounds
30sec top of pull up hold
30sec rest
30sec handstand hold
30sec rest
30sec ring support hold
30sec rest
30sec hollow hold
30sec rest

Buy in...
30 wallballs

3 rounds:
7 burpees
10 kb swings
10 sit-ups

Buy out...
30 wallballs

8-8-8-8-8

Go every 2:30

A.

2 rnd
1k Bike
15 Banded Good Morning
15 DOUBLE DB PRESS
PVC+MOBILITY

B.

AMRAP 10'
10 DB SNATCH
15 DB Box Step over
200mt run

C.

Back Squat
Set 1 – 5 rep @ 65-70%
Set 2 – 3 rep @ 75-80%
Set 3 – 1 rep @ 85-90%
Rest 2-3'
poi
Ogni 2' per 14' (7set)
Back Squat x 2 rep @ 95%
ogni set 20" skip

D.

3rnd
60" Dmb Front Squats 22,5/15kg
Rest 30"
60" C2B
Rest 30"
60" Push-Press 22,5/15kg
Rest 30"
60" TTB
Rest 30"
60" Assault Bike
Rest 60"

E.

AMRAP 15'
9 HPC
6 HSPU
3 Rope Climb

• 1-…-1 of:
BB Squat Snatch
1RM

-vauhtipunnerrustekniikka
-sdlhp tekniikka
-wallballtekniikka

5 x
7vauhtipunnerrus sopiva paino
7sdlhp
7wallball

TC 15 min

stretching
pullup ladder
6-5-4-3-2-1

Juoksuintervallit
4 x 1500m / 2:30 lepo

*Tasainen vauhti - pyri siihen, että intervallit ovat kestoltaan saman pituisia.

+15 min aerobisella sykealueella hölkkää alkuun sekä loppuun: yhteensä 30min.

5 rounds, 1 minute rest between rounds

400m run
10 burpee box jumps
10 SDHP (65)
10 thrusters (65)

33:49 rx