Metcon:
AMRAP 4
21 wall ball
12 burpee over bar
Rest 2:00
AMRAP 4
21 thruster 40/30
12 burpee over bar

"Skill - Double-unders

Metcon (time)

”Annie”

For time:
50-40-30-20-10 reps of
Double-unders
Sit-ups

Timecap: 10 minutes"
"Harjoituksen tarkoitus on harjoitella tuplanaruhyppyjä sekä kehittää rytmikykyä.

Tavoite on tehdä harjoitus mahdollisimman nopeasti alta pois.

Tuntuma pitäisi olla hengästyttävä ja istumaannousuissa vauhti sellainen ettei juuri pääse kovempaa. "

Work up to 5 x 2+2+1 Hang Squat Clean + Squat Clean + Jerk

Floor Press in Bridge
6 x 3-4; rest 1:00

• 60-70% of max as a guide
• 2 sets narrow, 2 sets wide, 2 sets medium
• Increase from last week if possible

A)
Heels Elevated Goblet Squat
3 x 12-15, Rest 90s
- 2s down 1s bottom fast up

B)
Single Leg Supported RDL
3 x 8-10 each. Rest 90s.

3 x 3 back squat, 70 % with plates, 20 % with chains of 1 RM

** Bar Muscle Up Technique**

Hang Power Clean
Build to a heavy 2 over 6 sets.
- Sets of 4,3,2,2,2,2

Every 30s for 3min
Power Clean x 2

2 Rounds:
30 total Front Rack Reverse Lunges 60/43kg
15/12 Calorie Bike/Row/Ski
Rest 3:00
- Goal: Very hard effort.

Timecap: 10 mins

Rx+: 70/47kg

Extra:
5:00 easy Bike, Row, Ski, Jog etc