7:00 Basic Endurance CrossFit
8:00 Mobility + Core workout

12:00 Snatch, Technique

15:00 Basic Endurance CrossFit
16:00 Snatch, Technique
17:00 "Sirkus"
18:00 Mobility + Core workout
19:00 Basic Endurance CrossFit

10min for quality:

8-10 elevated glute bridge
10-12 banded hamstring curl
10-12 double db/kb romanian deadlift

Suoritetaan itsenäisesti salilla tai kotona.

4-5 sets of
3 Benchpress
3-5 Strict Pullups (weighted or in as hard position as possible)

EVERY 1:30 x 6 SETS
1 Power Clean
+
1 Hang Power Clean

• Start Moderate and Build to or Above Workout Weight.

E2M x 6
1 squat clean + 2 hang squat clean Up to heavy but technical.

Huom! Nouse raskaaseen, mutta tekniseen painoon.

*deload week

Overhead Squat 3x10

*slowly down, fast up.
*light weight max 60% of 1rm.

E2.30M x 4

6 deadlift V.3

E3M x 4

8 back squat V.2-3

12 rounds for time with partner:

10/8cal row
16 alt. box jump
20 alt. synchro db snatch 22,5/15kg

TC: 35min

• Soutu YGIG eli vain yksi soutaa kierroksella, toiselle tulee lepoa sillä kierroksella -> vuorotelkaa soutajaa.
• Boksihypyt ykkösinä YGIG vuorotellen joka kierroksella -> yksi boksi per pari.
• db snatch aina synkrona eli molemmilla omat käsipainot.