Hölkkää / Reipasta kävelyä 10 minuuttia

25 - 35 minuuttia hölkkää sykealueella 3. Tarvittaessa tee välissä 1-2 minuutin kävelyitä.

In Pair

16 minutes of Max Calories (2min rest btw)

A) Bike
B) Row
C) Ski

Emom 15

1) 10 Etukyykkyä
2) 5 Thrusteria
3) Lepo

*Paino saa tuntua raskaalta, mutta toistot tulisi saada UB.

Weightlifting

3 position Snatch x 2 x 5 @ 65% 1RM

Have you forgotten about speed in favour of weight on the bar? Stay fast and you'll get stronger, allow yourself to slow and you'll get nowhere fast.

Cluster Squat

Using your 8RM Back Squat from last week, add 2.5 to 5kg.

Then in sets of 4 unbroken reps perform 44 reps for time.

*if a set is broken, discount those repetitions.
*record the time taken and weight used.
*aim to keep rest periods as short as possible.

WOD

AMRAP 5min:

10 KTE
1 legless rope climb
30 double unders
10 hang power clean 50/35kg

1 round = 51 repetitions

20min kipping hspu tech
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Warm Up
4 min cardio machine
6-8 inch worm + push ups
6-8 squat strech per side
then 2 rounds
5 clean pulls
5 tall power cleans
5 front squats
5 push press
then 2 rounds
3x the first complex with barbell

Strenght
Power clean+push press+squat clean+split jerk 3x1+1+1+1reps@35-50%
then
Squat Clean + Split Jerk 3x2+2reps@60-75% of 1rm
then
Squat Clean + Split Jerk 5x1+1 reps@80%+ go up by feeling or stay 80% around range
rest 1-2 min bwn sets

Accessory Work
2-3 x 8-12 single arm db row R/L
2-3 x 12-15 reverse flyes with light plates/db's
2-3 x 16-20 american kb swings
rest 1-2 min bwn sets

EMOM x 6 MINUTES
Options;
1-3 Strict Deficit Handstand Push-Ups
or
2-4 Strict Handstand Push-Ups
or
3-5 Box Pike Push-Ups
or
3-5 Strict Seated DB Press

• RPE 7

AMRAP 12

1 Round " Cindy"
1-2-3-4-5...ect
Hang Squat Clean @ 75% BW

• 1 round "Cindy" 5 Pull-Ups, 10 Push-Ups, 15 Air Squats