200 m run

15-12-9:

• squats
• ring rows
• push-ups

200 m run

For time:

2 rnds of Cindy + 50 DU + 50 abmat sit-ups
2 rnds of Cindy + 40 Du + 40 absu
2 rnds of Cindy + 30 DU + 30 absu
2 rnds of cindy + 20 DU + 20 absu
2rnds of Cindy + 10 DU + 10 absu

5 Rounds
Every 2:30
12 Wall Ball
10 HSPU
8 Dual KB front squat (24/16kg)

Push Jerk / Push Split Jerk

Clean 4 x 3 rest 2 min between sets. These are NOT touch & go. Only good lifts so don't go to failure. (clean = squat clean)

Rest 2 min, then

One set of tng power clean x 10 reps. We will repeat this for next 3 weeks so don't go nuts

Note: lisää edelliseen sykliin 2.5-5 kg

40 min @ 60-70% of max HR

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3 min Row

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3 min Bike

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10 Hollow Rocks
5/5 Side plank twists
10 Superman rocks
10 Ab mat sit up
Remaining time plank hold

Build up to a heavy set in 20 min

1 Power Clean
1 Push Jerk
1 Split Jerk

Back squat 3 x 2 + 2 x 4 + 1 x 8

15 min: find your max weight 20 m farmer's walk

15 min every minute, on the minute:

• 1 x Snatch

Work your way up with the weights