4x3 nousu v1

WU: AMRAP8:
2min erg
rest of time:
10 wide stance thoracic rotation
10 wallsquat
10 plate side raise + press

A) On the minute for 10 minutes
1) 3 snatch pulls + 3 tall snatches
2) 3 muscle snatches + 3 snatch balances
*Work up from empty bar to max 40%.

B) On the minute for 10 minutes
1) 2 snatch pulls + 1 squat snatch
2) 1 squat snatch + 2 overhead squats
*Work up from 50%.

C) 3 rounds
20 back extensions
20 calf raises

6min x 4 - Rest 3min between sets.

ZONE 1 1.30min x 4 (2 rnds - 6 min)

1) Shuttle run
2) Burpee to plate

ZONE 2 1.30min x 4 (2 rnds - 6 min)

1) Ski erg
2) Alt. DB Devils press 17,5-20/10-12,5kg

ZONE 3 1.30min x 4 (2 rnds - 6 min)

1) Row erg
2) Wall ball 6/4kg

ZONE 4 1.30min x 4 (2 rnds - 6 min)

1) Bike
2) Farmers carry

Pidä koko 6min työjakson ajan syke vauhtikestävyys alueella (n.75-80%). Tavoite pystyä ylläpitämään tasainen vauhti ja laadukas tekeminen koko treenin ajan.

A) Bar muscle up skill work

B) 10 rounds in pairs
8 dumbbell hang squat cleans 2x22,5/2x15kg
4 bar muscle ups

*You go / I go full rounds with partner
*Split rounds, both do 5

WU: AMRAP8:
40s erg
10 stick sots press in squat position
5+5 perf. stretch
10 plate T-raise
5 squat to hamstring

For time!
With a pair
100 wallballs
80 DB lunge
60 Box jump overs
40 DB snatch
20 Pull ups
-2 min rest-
10 Burpee box jump overs
30 T2B
50 Calories
70 HR Push ups
90 DB squats

In 15min, find your 3 rep max.

5RM Back squat

Vaihteluviikko

Zombiekyykky
3x3 v3

3 kierrosta laadukkaasti

5+5 Pistoolikyykky
4-6 Nordic hamstring curl tai koukistus soutulaitteella