Every 4 mins x 4
300 m run
20 box step ups (with weight)
10 KBS

"Best workout ever" -pääkeisari

AMRAP 20

First 10 minutes AMRAP snatch 70/50kg
Second 10 minutes AMRAP clean&jerk 70/50kg

KB Curls: 4 x 8-10. Rest 60s.
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

32min emom

Row 15/12cal tc45s
Clean and jerk @increasing weight

Bike/box step up

Rest

40:00 EMOM
+ Min 1: Echo Bike cal
Min 2: Row cal
Min 3: Ski cal
Min 4: Rest

*
* Goal is to find your pace, stick to it and stay consistent from round 1 to round 10.
* The ski is the hardest minute, but it is also the last, so work the full minute, then rest going into the next round on the row.
* Holding 15/12 cal across is very good and 20/16 cal is considered elite on this workout.

SKAALAUS:
20/16-->15/12-->12/9-->10/8-->9/7 cal

A: No hook no feet squat snatch+ squat snatch
B: Clean pull+ hang power clean+ low hang squat clean+ split jerk
C:5’ snatch pull @ 100% of snatch

00:00 7-9
02:00 5-7
04:00 3-5
07:00 1-3
10:00 AMRAP - Good form, not max effort

Syklin toinen viikko. Tää viikko mennään normaali intensiteetillä läpi!

7 sets of:
60s Plank hold
30s Rest

Then 50 AMSU

Push: (Strict) HSPU / RING DIP / PUSH UP

• 5 x 25 s on / 70 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP
• 4 x 8–12 z-press, 60 s rest between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard. Increase weight if last week was too easy.

Pull: (Weighted) strict pull up / banded pull up

• Strict pull up
  5, 4, 3, 3, 3 reps with the same weight as last week, 3min rest between sets

• 4 x 8–12 one-arm dumbbell bent-over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.