4 Supersets x Every 3:00

5 + 5 Scull Crushers
10-15 Toes to Post

10 Box jumps
10 burpee box jumps
10 Pull ups
40 Single unders

Power Snatch for load:
#1: 10 reps

LÄMMITTELY
2 kierrosta, 60-90s.
1. AKK - lankku
2. Eteentaivutus - mittarimato
3. Pike punnerrus
4. Lapsen lepoasennossa käsien kurotus
5. Jousiampuja kuminauhan kanssa kyljellään
6. Sivulankussa soutu

VOIMA
3 x 8 pystypunnerrus tangolla
Lepo sarjojen välissä 1min
Merkkaa treenin tulokseksi pystypunnerruksen paino

TRIANGELI
Emom 12min
Jokaisella alkavalla minuutilla 6-10 cal laitteella
Kaikkien laitteiden jälkeen seuraavalla alkavalla minuutilla lepo

Every 3 minutes for 36 minutes (3 rounds of each):
Station 1 – 40/32 bike calories
Station 2 – 50 double unders + 8/4 HSPU
Station 3 – 500/400 m row
Station 4 – 30 sit ups + 10 DB push presses

4×8

Go every 2:30

Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches"

A) Snatch

Build up to a heavy, but fast snatch single in 10:00 minutes.
Then 3 sets of 1 @ 95%

B) Clean and jerks

Build up to a heavy, but fast clean and jerk single in 10:00 minutes.
Then 3 sets of 1 clean & jerk @ 95% of 1RM"

C) Bonus

3-5x

10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
5-8/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional) Saturday-funday-extra:

Every minute on the minute for 28:00 minutes:
15/11 Calories bike erg
5 Clean and jerks @ 60% (of C&J 1RM) (:30s)
15/12 Calories row erg (:45s)
Rest

Bench Press

Use 10 Minutes to approaching. Perform 4 sets Of 5 rep sets, same weight across.

Rest 2:00 - 2:30 Between Sets.

50-60 minuuttia peruskestävyys treeniä.
Kävelyä, hölkkää, hiihtoa tms.

Deload week ready for testing next week

Snatch
6 x 2 @ 60% of 1RM snatch

Snatch pulls
6 x 1 @ 80% of 1RM snatch

Push press
6 x 2 @ 60% of 1RM push press

No accessories this week!