WT
Legs & Core - 3 rounds of
3 Reverse Banded Back Squat
33 Banded Hamstring Curls with 33 sec plank hold
3 Weighted K2C
33 K2C

BC
Tabata Legs & Core - 3 Rounds
Round 1
Lunges
Box Squat
Round 2
Plank
Hallow Rock
Round 3
Step Ups
Side Lunges

20 AMRAP

5 Back Squat 225 / 155
Then
2 rounds of Cindy
5 pull ups
10 push ups
15 air squats

Open Gym 1:15

Smolovit 1RM

Muut Lepo!

AM: 45 min
3 min run/1 min walk
HR 136/164
6.65 km
6.49 min/km

PM: 100 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 13x2
- MU x34

2.Weightlifting
Clean + push jerk + split jerk
Go every 90 s. x 8

A: weightlifting
Build up to heavy 3rm snatch Of today in 10 sets
B: strength
back squat 5rm of today
C: power endurance
14min emom:
Even: 10 power clean @61kg
Odd: 20/15 cal row
*Scale reps on power clean if you know you cant hold the number of reps through the whole workout. Add weight if you think it will be easy. Rowing should take 40-50sec.
D: gymnastic endurance
5 rft:
10 TTB
10 burpees

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

As Many Rounds as Possible (AMRAP) in 40 minutes
5 Deadlifts (70/50 lbs)
5 Hang Power Cleans (70/50 lbs)
5 Front Squats (70/50 lbs)
5 Push Presses (70/50 lbs)
5 Back Squats (70/50 lbs)

E2MOM’20
2 push press+2 split jerk

Build as heavy as you can keeping technique smooth.

5RFT
25 cal bike
30 cal row
400m run
12 wallball