EMOM 10:
3 (1 Power Clean + 1 Push Jerk)
Min 1-5: 3 @55% of 1RM Limiting Lift
Min 6-10: 3 @60%
- All TnG
- Focus on movement, rhythm and efficient barbell cycling

2:30min x 18 (3 rnds = 45 min)
1) Run
2) Box step over (weighted if you need)
3) Row
4) 20 alt. plate russian twist + 10 burpee plate jump - remaining time rest
5) Ski
6) 1.30min farmers carry - remaining time rest

Treenin tavoitteena on rakentaa vahvaa aerobista pohjaa ja kykyä ylläpitää tasaista vauhtia pitkään. Peruskuntoa. Saat treenistä parhaan hyödyn, kun teet sen maltilla. Sykealue: 65–75 %

6x6 Bench Press

OPEN 26.3

For time:

2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes

♀ 29, 34, 38 kg
♂ 43, 52, 61 kg

Seated shoulder press 5x5

3 rounds

A) 5 min AMRAP
3 wall walk
12 db snatch 22.5/15
15 box over jump 60/50

B) 5 min AMRAP
3 min easy row
2 min rest

Alternate A and B for total of 6 AMRAPs.

PARTNER AMRAP 30

30/25/20cal row
30 kbs
30 box jump over
30 wallball

I go, you go!

Tempausveto
3sarjaa
-3

Back squat
8-8-8-8-8

3 min on / 3 min off for 5 rounds
21 wall ball shots 20/14
15 toes to bars
9 burpees over rower
AMRAP row for calories

*Result is the total calories