3 rounds for quality
10 rower hamstring curls
10/10 side V-ups
20 calf raises

9-15-21

Row (kcal)
KB Thruster (2x16/12kg)

Ohje: Skaalaa tarvittaessa painoa. Tämä harjoitus on tarkoitus tehdä kovalla intensiteetillä, maksimisuoritus.

3x2 v2
2x6 v2

Stopilla 2x , nousu
V3, V2, V1.5

2x 6 leukaa
V2

DELOAD WEEK

On the minute for 24 minutes
1) max reps crossover single unders
2) 6 + 6 dumbbell windmills 15/10kg
3) 15 ring rows
4) Easy pace bike erg or echo bike

4x10 Weighted GHD Sit-ups

• Use medicine ball or similar (6-10kg weight)

DELOAD WEEK

A) 4 sets
3 muscle snatches + 3 overhead squats @ light
Go every 1,5 min

B) 6 sets
3 paused low hang power snatches @ 65-75%
Go every 1,5 min

C) 3 sets
4 overhead squats @ 75-80% / 1RM snatch
Go every 2,5 min

EMOM x28

1) ski
2) 1-3 rope climb
3) echo
4) 20-40m kb fr carry/ D-ball carry

Echo sprints:

3x20s
*rest as needed

Intervals 6 x 30s On/ 30s Off

1) air squat
2) sit up
3) DU
4) plank hold