AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters (75/55)

Rest 4 Minutes

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats (75/55)

Kilos: (34/25)

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

21- 15 - 9
Deadlift
Box jump

A,
Every 1 min for 22 mins, alternating between:
7 Shuttle Runs, 20 m
8 Shuttle Runs, 20 m
8 Shuttle Runs, 20 m
9 Shuttle Runs, 20 m
9 Shuttle Runs, 20 m
10 Shuttle Runs, 20 m
10 Shuttle Runs, 20 m
11 Shuttle Runs, 20 m
11 Shuttle Runs, 20 m
11 Shuttle Runs, 20 m
12 Shuttle Runs, 20 m
12 Shuttle Runs, 20 m
13 Shuttle Runs, 20 m
13 Shuttle Runs, 20 m
13 Shuttle Runs, 20 m
14 Shuttle Runs, 20 m
14 Shuttle Runs, 20 m
15 Shuttle Runs, 20 m
15 Shuttle Runs, 20 m
16 Shuttle Runs, 20 m
16 Shuttle Runs, 20 m

https://beeptestacademy.com/how-to-conduct-a-beep-test/

B,
3 rounds for quality of:
Ring Support Hold, 10 secs
5 Strict Ring Dips
Bottom Ring Dip Hold, 10 secs
5 Strict Ring Dips
Rest 1:30

Every 90s x 6

1 Hi-hang clean + 2 Hang clean + 1 split jerk

EMO2M
6x 70%
1x 85%
6x 75%
1x 90%
6x 80%
1x 95%

Viikko 1
Treeni 1
Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10-15 band pull aparts
10+10 suitcase / 10 goblet squat / 10 kb tater

Strenght
Back Squat 10,8,6,4 reps @55-65-70-75% of 1rm
Front Squat 3x5reps @50-60-70%
rest 2-3 min bwn sets

Metcon
6 sets of intervals
3 times with air bike 1x2 min and 2x1 min
rest 1 min
3 times with rower 1x2 min / 2x 1min
Go with fast pace on each work time, increase pace on each
round so dont start all out. Vuorotellen parin kanssa.
Tarkoitus on vetää 80-85-90% effortilla.
Nollaa näyttö aina alussa, vaihtoaika pyri pitään n.5-10 sek.
Ota kalorit ylös!

5 rounds

1 power clean
1 front squat
1 push press
1 back squat
1 behind the neck push press