• 5-5-5-5-5 of:
BB Jerk 5 reps
Riscaldati progressivamente e poi in 3 sets sali sino ad una quintupla pesante ma ripetibile per altri 2 sets.

3 x
6 Tuck to L-sit
3 strict halting toes to bar (halt on the way down)

Dumbbell Single Leg Romanian Deadlift
2011; 6-8/leg; rest 60sec x 3 sets

Warm Up
3 times with some cardio machine
40s easy, 20s moderate and 10 s fast, rest 20 s bwn.
same cardio machine all time.
then barbell warm up 2 rounds
5 snatch deadlift + 5 hang muscle snatch + 5 snatch grip push press behind neck + 5 OHS
rest 30-45 sec bwn
then barbell warm up 2 rounds
3 high hang power snatch + 3 snatch balance
rest 30-45 sec bwn
then take 2 sets for warm up sets for squat snatches before hitting workout sets

Superkids 10-13 v voima

3 x max reps pystypunnerrus istuen, tanko 10-20 kg.

1. Skaalatut leuanvedot vastaotteella 2-3 min välein 3 x 8 toistoa
2. Alaslaskut kolmella pysähdyksellä 2 min välein 2 x 3 toistoa

Partner workou for timet:

Both do 3 rounds:

15m (7.5+7.5) of single arm overhead DB lunge
10 DB snatch

Other partner waits in handstand hold on the wall while other partner does the work.

Then

Complete together
50 toes to bar
50 handstand push ups or regular push ups.

You can divide the reps as you like. Other partner works while other one rests

2 rounds for time :

250 m Run
Rest
500 m Run
Rest
1 000 m Run

15-12-9

Varpaat tankoon
Boxihyppy

Joka kierroksen välissä 10 m mittarimato

Lämmittely ja mobility

x Köysikiipeily

1min on 1 min off 3 kierrosta
kone
rengassoutu
boxihyppy

loppuvenyttelyt