EILINEN tai

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

6 sets × 4-6 reps @moderate load

Go every 2:30

10'AMRAP
6 push up
9 KB deadlift @24/16
12 hanging knee raises

For Time filthy fifty:
50 Box Jumps 60/50cm
50 Hspu
50 Kettlebell Swings 16/12kg
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press 20/15kg
50 superman
50 Wall Balls 9/6kg
50 Burpees
50 Double-Unders
26min timecap

Voimatempaus 32kg asti
Tempaus allepudotus 39kg asti
Tempaus 39kg asti, 37kg kyykkyyn
Työntö 40kg asti

Peaking 4
Päivä 8

A.1) Power snatch + Dip snatch
1+1 ~10min

B.1) Low hang snatch +ohs w/pause atg
6×1+1 @75%

C.1) Low Hang power clean
6×2 @75%

D.1) Clean grip romanian deadlift
5×5 very heavy

E.1) Strict press
5×3 @75-80%

2 x 5 OHS
2 x 5 snatch drop
2 x 5 snatch balance

*with empty barbell. Focus on technique.

3 sets × 10 reps @moderate load

Go every 2:00

AMRAP4
-18cal AB
-18cal row
-18cal ski
-AMRAP burpees

*Repeat 4min AMRAP’s until you hit 70burpees combined. 1min rest between AMRAP’s.

75s on - 45s off for 3 rounds w/ partner, YGIG:
a) rope climb / lying to standing / ankle lock training
b) sandbag / slam ball to shoulder
c) wall walk / feet-on-box wall walk
d) sled push
e) burpee box get up