AMRAP 10 "Recovery"
100 Meter easy jog
10 Calorie Row
10 Calorie Bike/ski

3 rounds
1 min max cal assault bike
1 min max reps rope climbs
1 max reps weighted lunges
1 min rest

Leebeni. KK kävijät ei enää hierontaa tän jälkeen.

Snatch pull + Snatch high pull (under knee) + Squat Snatch
1+1+1x65%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x90%

Kippitreeni:

-Hollow, teris
-Kippi
-Handrelease kip
-Kippileuka, parin kanssa (rinta tankoon?)
-Bar MU?
-Kippi varpaat tankoon
-Köysikiipeily

Alkulämmittely ja mobility

Harjoitellaan naruhyppyä/tuplia

12min AMRAP
6 boxihyppyä
4 leukaa tai rengassoutua
6 punnerrusta
7.5m askelkyykkykävely

Loppuvenyttelyt

AMRAP 20 with a partner:
1 Rope Climb
10 Deadlifts @100/70kg
10 Wall Balls @20/14
*One athlete completes a full round at a time

Goal: 7+ rounds

130 min
Warm up for 15 min + 15 m HSW
1.Gymnastics
A. MU practice
- RS
- TWB
- HTR
B. E2MOM30: MU x 1
- Total of 16 MU
C. Gymnastics strength:
4 sets:
5-8 Russian dips - 5 4 4 4 reps
10 Feet elevated Bulgarian ring row - feet on ground
- Rest 60 s.

2.Weightlifting
A. High hang snatch, heavy single

B. Snatch trap high pull 3 x 5
- Not done

3.Conditioning
A. 4 rounds:
3 min on / 2 min off: > 2 min on / 2 min off
200 m Row
30 Double unders
Max effort Double KB Shoulder to overhead 16 kg
Reps: 10 11 12 12 kg

A: Squat
1 set every 2 mins
6 Back Squat + 3 front squat
5 Back Squat + 4 front squat
4 Back Squat + 5 front squat
3 Back Squat + 6 front squat
2 Back Squat + 7 front squat

B: 21-15-9
Single arm OH Squats
C2B Pull ups

4RFQ
Minute 0-2
3 Turkish Get Ups (ea)
Minute 2-4
20m Bear Crawl Forward
20m Bear Crawl Reverse
20sec Static Bear Hold
Minute 4-6
40m SA Farmers Carry (ea)