Treeni 2
Warm Up
3 rounds
1 min cardio
16 cossack squats
5+5 single arm db/kb ohs
10m inch worm

Strenght
Overhead squats 5x5 reps @55-60-3x65%
rest 1.5-2 min bwn sets
Snatch Pulls 3x5 reps @90-100% of 1rm snatch
rest 2 min bwn sets

Metcon
3x tabata (AB, ROW, SKI)
alt time with partner
yhden kerran joka laitteella. Ota kalorit ylös.

Viikko 3
Treeni 1
Warm Up
3 rounds
1 min cardio
10+10 half kneeling press
10 banded face pulls / pull aparts
5 rdl + 5 front squats with barbell

Strenght
Push Press 5x10 reps @50-55-3x60%
rest 1.5-2 min bwn sets
Strict Pull ups
emom 5 : 4-7 reps

Metcon
4x4 min emom / 1 min off
1) Mod/face pace Cardio x 45 seconds
2) TNG Squat cleans x 4-5 reps @40% of 1rm
3) Moderate/fast pace cardio x 45s
4) Kb Swings x 12-15 reps @light weight

Deadlift
Every 2:30 for 15 mins
8×60%
8×60%
6×70%
6×70%
4×80%
4×80%

AMRAP x 6 MINUTES
3-6-9-and so on...
Front Squats @70/47kg
Toes to Bar

-Rest 2:00-

2.) FOR TIME
20 Front Squats
15 Toes to Bar
10 Front Squats
5 Toes to Bar
Timecap: 7 mins

ON A 15:00 RUNNING CLOCK
Build to a heavy Set of 5 Front Squats

Treeni 2
2 rounds
1 min row
1 min ski or air bike
4 inch worm
8 walking lunges + twits
4 burpee box step overs
50 single unders

Metcon
EMOM 24
1) Ski or air bike x 10/8 calories (max 50s)
2) Burpee box overs x 5-8 reps
3) Row x 11/9 cal (max 50s)
4 Double unders x 20-40 reps (max 35s)

Accessory Work
3x15/15 seated single arm db press @5-10/10-15kg
3x12/12 single arm kb row
rest as needed

7x3

Nousu, jätä varoja

Front squat 5x60%,5x65%, 2x5x70%

Back squat 6x65%,6x75%,2x6x80%

4 rounds for guality:

Ab crunch
Reverse crunch
Sit-up
Leg raise
Bicycle

Reps 10-15, keep it unbroken.
Rest 1 minute btw rounds.