Build to A Heavy Set of 10:
Power Clean

Must be touch and go

Every 2 min x 15 (=3 kierrosta/30min)
1) ski @easy pace
2) 10 air squats
10 cossack squats
10 box step ups
3) row @easy pace
4) 30s side plank oik
10s rest
30s side plank vas
10s rest
30s plank hold
5) 30s single unders
10s rest
30s double unders
10s rest
30s reverse single unders

19 WB
19 cal Row

2RM, jonka jälkeen 5x2 -5-10kg

21-15-9 reps of
Burpee over bar
Hang Power Cleans 70/50kg
Pullups

EMOM14

Odd: 5-8 kipping pull up/c2b
Even: 15-20 wall ball

• 7 sets each

3x4 (80% max)

Front Squat
10-8-6-4-2+. Rest 2:00
- Goal: Heavy 2+ (AMRAP) set - goal of this is to perform 2-5 reps with a heavy load for the 2+ set.
- Option: 5 x 5 at the same weight, focusing on technique.

“Death by askelkyykkyhyppy”

• 1. minuutilla 2 askelkyykkyhyppy
• 2. minuutilla 4 askelkyykkyhyppy
• 3. minuutilla 6 askelkyykkyhyppy

jne…jne…niin pitkälle kuin pääset.
Tulokseksi kaikkien toistojen yhteismäärä.

WarmUp or Recovery

20 minutes easy pace. "Tiki Talk" as much as you like.

30 Single Unders
20 DeadBug
14 Box Step Ups
10 Kettlebell Swing
5m Deathmars
10 Ring Row
5 Ring Push Ups