5 sets:
1 hang power clean (below knee)
+
1 squat clean (touch&go)

A) 5 x joka toinen minuutti (45kg):
-1 x high pull
- 1 x power clean
- 1 x hang clean
- 1 x jerk

B) AMRAP 30min:
- 30 hang power clean (35kg)
- 30 air squat
- 30 ring row (TRX)
- 30 situp
- 30 burpee
- 30 shoulder to overhead (35kg)
- 6 rope climb
- 30 toes to bar/kippiä
- 30 kettlebell swing (20kg)

Warm up of the week:
100m run or :20 airdyne/row
10 jax
10 pik-n-grass
10 squats
10 push ups
10 hip rotations
10 active spidermans
10 pass thru
1:00 min hamstretch stretch

Workout(20)
:20 on :20 plank taps :20 rest x5
bosu squats
low ring dips
explosive reverse burpee
windshield wipers with plate hold

Finisher
100 flutter kicks
1:00 min IT stretch

Hold plank as long as you can

Alkulämmittely leikkiä ja mobility

Harjoitellaan leukoja ja varpaat tankoon

5 kierrosta 20s/ 10s
Punnerrus
Yhdellä jalalla hyppy
Vene
Kyykky
Pikajuoksu omalla paikalla

Loppuvenyttelyt

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with barbell 2 rounds
5 romanian deadlifts + 5 hang muscle clean + 5 front squats + 5 push press + 5 thrusters + 5 good mornings

10 Minutes of "Recovery Work"
- Easy bike, jog, row, ski erg etc

3x20-30 sec hand stand wall hold

5x10-30 sec frog stand

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 5-7 reps
Ring Dips 7 reps
Air Squats 15 reps
Toes to Bar 7 reps

130 min

1.Strength

A. Shoulder press
- 4x8x30

B. Strict pull ups
- 4x10

C. 4 sets:
8 cable row - 45
8 bench press - 37.5

D. 3 sets:
12 high cable row - 17.5 17.5 20
12 incline DB press - 2x10
10 sa. DB row - 17.5

E. 3 sets:
12 side lat raise bench - 4 4 5
12 high cable face pull - 17.5
12 bicep curls - 14

F. 3 sets:
12 side lat raise - 6
8+8 bicep curls - 9

2.Metcon
2 sets:
9 x 30 s. on : 15 s. off
Xebex airbike
R. 2 min between sets
1: 79 cal
2: 82 cal