By in 800m run

21-15-9 for time:
DB snatch 22,5/15
DB oh lunge 22,5/15
Burpee

Cash out 800m run

Basic Condition 30 min

Row 1000m
20 Banded Goodmorning
10 + 10 Bulgarian Squat
10 GHD Hip Extension
7 Push Ups
15 American Swing
1:00 Plank

3 rounds:
15-20 tuck crunches
10+10 db row
10+10 one leg deadlift
-rest as needed-

15+15 min AMRAP (total 30 min)

First 15 minutes:
AMRAP
12 snatch 35/25kg
12 push-up
12 v-up
12 push press 35/25kg

Second 15 minutes:
AMRAP
240 m run
24 lunge
240 m run
24 air squat

Result is total reps/rounds

AMRAP 20’ of:
Pull up x5
Push up x10
Air squat x15

A:
Muscle snatch + power snatch + sotts press w. Slow eccentric phase from OHS bottom pos. 5x1 @easy

B:
Power snatch + drop snatch up to a heavy 1+1, then 3x1+2 ~85%

Basic Condition 90 minutes.
15 minutes Bike
...
3 rounds
5-10m HS walk
4 BMU
15 minutes Row
...3rnds
10 Pistols alt.
5 Strict HSPU
15 minutes Ski
....2 rnds
10 C2B
20 GHDSU

2 x 8 min, rest 4 min between

Buy in: 300m run

25 one arm devil´s press
50 reverse lunges
25 hang C&J

Deadlift 6x6 /3min
75-80%

Lämmittely ja mobility

Harjoitellaan tempausta

21-15-9
Leuka
Thruster

Loppuvenyttelyt