Hölkkää 40-45 minuuttia. PK 2

Voit jakaa 8 min hölkkää / 2 min kävelyä.

Push Jerk
5-3-2

Amrap 30
80/70 cal bike erg
20 Strict T2B
40 DB box step overs 2xDB/KBs
20 Push-ups

-toinen tekee, toinen lepää ja tasainen rauhallinen vauhti deload hengessä.
-mikäli teet yksin niin toistot puoliksi ja 1:1 lepo sarjojen välissä.

Power Clean for load:
#1: 5 reps

12 Mins EMOM
1. 15/12 cal bike
2. 12 c2b

Rest 5 Mins
12 Min EMOM
1. 15/12 cal row
2. 12 HSPU

Go in two groups and switch at the rest period

E2MOM 20

1 ) 2 x ( 3 Hang Power Snatch + 1 Power Snatch )
2 ) Bike Erg
3 ) 5 Wallball Shots + 5 Push Ups + 10 Air Squats
4 ) Row
5 ) D-Ball Carry, Bearhug

Row 4x2000m

Ret 120sec between rounds.

Go by feel the first 2000m and then adjust your pace for the next ones. This is not all out effort.

4x5, samalla kuormalla. V1-V2

*lisää painoa viime viikoon

FOR TIME
33 TNG Deadlifts @85/60kg
400m Run
22 TNG Deadlifts @100/70kg
400m Run
11 TNG Deadlifts @125/85kg
400m Run
Timecap: 15 mins
For every drop complete 8 Up-Downs Over Bar. Barbell must be held in double-overhand grip. Bar can not be slammed on the TNG, must be a smooth touch and return. TNG = touch and go
RPE 8

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5-10 Barbell Rollouts from knees
5/5 Sciatic Nerve Floss
5 Cat/Cows
Rest as Needed b/t Sets

Squat snatches 5x3, add load each round.
perform set every 2 min for 10 minutes