EMOM 40

6-12 reps

1) Row
2) KBS (Russian) 16/12kg
3) Shuttle run 5m
4) Rest

Lämmittely leikkiä: pizza lähetti
ja mobility

Selänojennus tabata 6 × 20/10

Tiiminä:
1000m hiihtoa
30× Laatikon ylitys
30x burpee
30× istumaannousua
30x rengassoutu

Loppuvenyttelyt

With a partner

AMRAP 18min

10 double KB Clean 24/16kg
12 Alternating KB press 24/16kg

(The Press is Strict)

Deadlift 5-3-3-1-1-1 reps

Lämmittely ja mobility

OTM 15: 1x Rive raakana 1x kyykkyyn

Metcon: 6min Amrap
Leuat
OTM 3 Burpee

Loppuvenyttelyt

EMOM 10mins
1 hang squat clean @ 80-85%of 1RM clean
- focus on speed
- practice good starting position
- fast elbows

behing the neck split jerk

build upto a heavy set of 3

3 rounds with a partner, for time.

Partner A does 12 DB snatches (35/20 lbs), Partner B stands in a farmer carry position with 1/2BW KBs, then change.

Partner A: Row 150 m, Partner B stands in a front rack hold with 2 x KB, then change.

Weekly weighted routine

Kolmen hengen joukkueissa:

2 tekee, 1 kiipee köyttä

2 kierrosta

1 min max reps ilmakyykky
1 min max reps punnerrus
1 min max reps istumaannousu