YGIG AIKAA VASTAAN 4 KIERROSTA

30 Burpeeta tangon yli
30 Mavea (45-50%)
30 Istumaannousua
400m Juoksu (yhdessä)

*Toinen tekee ja toinen lepää.

5 Rounds on the 3:00:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

*Score = Heaviest Load

20min amrap

24 Wallball
24 Db snatch
24 1-Db overhead lunge steps
48 Double under

(Rx 22,5 / 15)

A)
DB Squat Jump + Box Jump
4 x 3. Rest approx 1:00
- 1 Squat Jump + 1 Box Jump = 1.
- Match or improve on last week

B)
Hang Power Clean
5 x 2 every 60s.
- Option: Dumbbells
- Match or improve on last week

3 sets for Quality and Load of
12 Good Mornings
12 Sumo Deadlift High Pulls
8-12 Seated (on floor) Double DB/KB Presses

1a) Weighted ring dips 4x3x50%
1b) push ups 4x6

Wod
Treeni:
400m (warm up)
1 min rest
400m Run
20 Db snatch 22,5/15kg
Rest 1 Min
400m Run
20 Burpee
Rest 1Min
400m Run

Hiki:
400m (warm up)
1 min rest
400m Run
20 Db snatch 22,5/15kg
400m Run
20 Burpee
400m Run

Tc 17 min

Partner Wod
Treeni:
6 rounds (each)
Dual db/kb hang clean 4
Double unders 20
T2b 6

you go, i go

Time cap 12 min

Hiki:
12min Amrap
Dual db/kb hang clean 4
Single unders 20
Hanging knee raise 6

you go i go

rest 4min btw sets
Ergo cal

Accessory
Treeni:
3 Rounds
Strict /kipping Hspu 3
UB Strict Pull up 15
Kb side crunch 15+15

Hiki:
3 Rounds
Single arm db press 4-6
Ub Strict Pull up 15
Kb side crunch 15+15
Machine 15 cal