For time, share anyhow.

2 rounds of:
30 cal on machine
20 t2b / t2r
10 power cleans @70/50kg

rest 2 min

2 rounds of:
40 cal on machine
30 pullups
20 shoulder to overhead @50/32,5kg

rest 2min

2 rounds of:
50 cal on machine
40 db overhead lunge steps @22,5/15kg
30 burpees

TC: 40min

EMOM for 10min
3 Touch and Go Power Cleans

On the minute for 4 rounds
1. 40s max. cal echo bike / bike erg
2. 40s max. cal row
3. 40s max. reps shuttle run (1= 7+7m)
4. Rest

Score = total calories and reps from all rounds

BS: 3x5

AMRAP8:
6 DB/KB goblet cyclist squat
6+6 banded woodchop
30s plate hollow hold
-> hollow hold:

WEIGHTLIFTING (3/3)

Panda Pull 5x3 video

RPE 3+ to 4

Concentrate on your timing! Relax your arms, “jump” and pull under.

Porras- tai mäkijuoksutreeni

Valitse mäki tai portaat, jossa teet treenin.

Alkulämmittely:

3 kierrosta
1 min hölkkää
5 x mittarimato
20 x polvennostojuoksuaskel
10 askelkyykky selänkierrolla
20 x pakarapotkujuoksuaskel

Treeni:

10 x
Juoksu portaiden tai mäen huipulle - kävely alas palautuksena

Ota aikaa aina ylösmenosta, alas saa tulla niin hitaasti kuin tarve palautua.

Kirjoita kommentteihin missä toteutit treenin!

DELOAD WEEK

A) Speed & agility ladder drills

B) 8 sets snatch complex
1 pause power snatch
1 pause deep power snatch
1 pause squat snatch

*2s pause on catch
*Weights 50-70% 1RM snatch

SATURDAY SMASH

2 rounds: 2min ON/1min Off

1) c2bike
2) plate GTOH
3) row
4) plate thruster
5) ski
6) plate russian twist
7) echo
8) plate reverse lunge
9) up&down
10) DU / SU

tulos total reps/ @20/15kg

3 x e3m:
6-8 *Barbell bent over row @ RIR 1-2
6-8 medball DDB incline bench press @ RIR 1-2
medball bench:

*2s eksentrinen vaihe