Pick 1-2 Movements To Practice For 10-15min
A) HSPU
B) Robe Climbs
C) HSW / Wall Walks
D) Ring/Bar MU
E) DU
F) Any Odd Objrct Movement

EILINEN

tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Hang clean + clean 3-5x 1+1

Weight 70-90%

This is for technique. The less you have weight, the more sets you can do.

Box
Warm up:
Classic gym (boka, térd, csípő, vall)
30" jumping jack
Jumpings:
Knee, foot, one leg,
10 burpee 2x
Box step 2x10
Box jump 2x10 (nyújtva, Guggolva)
Box step with db 2x8x2
2x5 bátor ugrás
One leg box Squat 2x5

10 perc amrap
1.:10 burpee box jump 5 v sit
2.:10 v sit 5 burpee box jump

Benchmark: “Fran”
21-15-9 reps for time
Thrusters
Pullups

• For Time
Parallettes L-Sit max time hold
GHD Sit Ups 27 reps
Row o SkiErg 27/18 Kcal
2:00 rest
Parallettes L-Sit max time hold
GHD Sit Ups 21 reps
Row o SkiErg 21/15 Kcal
1:30 rest
Parallettes L-Sit max time hold
GHD Sit Ups 15 reps
Row o SkiErg 15/10 Kcal
1:00 rest
Parallettes L-Sit max time hold
GHD Sit Ups 9 reps
Row o SkiErg 9/6 Kcal

Overhead press:
1. Round 37,5 % of max
2. Round 45 % of max
3. Round 55 % of max
4. Round 60 % of max
5. Round 67,5 % of max
6. Round 77,5 % of max

1min ME thruster 42,5kg/35kg
1 min rest
4 min AMRAP
3 Clean and jerks 60kg/40kg
10m bearcrawl
1min rest
1min ME thruster 42,5kg/35kg

Use 40-50% of your 1RM Back squat
10 x Press
15 x Overhead Squat
20 x Push Press
25 x Front Squat
30 x Push Jerk
35 x Back Squat

5 rounds of;
10m handstand walk
20 x pistol squat
10 x L-sit