Back Squat
Build to a heavy single in 8 sets. Rest 2:00
- Sets of 5,4,3,2,1,1,1,1
- 3-4 reps over 90%
- Plan weight jumps strategically
- Option: Sets of 3 for practice.

Push Jerk
4 x 4. Rest 2:00
- 4 work sets, so build up before starting
Option: Technique practice with higher reps and light load.

21-15-9
Thruster 20/15kg
Rengassoutu

2min lepo

21-15-9
Burpee
Istumaannousu

Tulos: kokonaisaika sisältäen levon.

TC: 15min

AMRAP 5
60/40kg Front squat 5 reps
Dynamic push up 10 reps

5 min rest

AMRAP 5
60/40kg Back squat 5 reps
Pull ups 5 reps

Treeni
“Hanging Isabel”
For Time
30 Hang power snatch 60/45kg
*5 Pull ups every time bar is dropped

Hiki
6 Rounds for time
5 Hang power snatch
5 Pull ups

6min amrap

24 double under
12 2-db hang power clean
6 hspu

Wod
Treeni
For time
5-10-15
Power clean 60/45kg
Burpee box jump
Shoulder to overhead 60/45kg
T2B

Treeni+: 70/55kg
Tc 10 min

Hiki
10 min amrap
5 Clean and jerk
7 Bar over burpee
9 Sit up

3-3-3-2-2

*Kaikissa V1

3x4min, 2 min lepo

5 leuanveto
10 maljakyykky
15 kp tempaus

Lähde hyökkäämään jokaiseen intervalliin täysiä!

300m Row
12 x Burpees
6 x Clean & jerk (65-70% of 1RM C&J)