Conditioning
AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
40/30kg

EMOM 5: x amount strict pull ups (same plan as last week)
EMOM 5: x amount -1 strict pull ups

Tuplatabata: 16 x 20sek työ / 10sek lepo

• Boksihyppy (N 40cm / M 50cm)
• sdhp (N 24kg / M 32kg)

Liikkeet tehdään vuorotellen. "Työjakson" aikana kuulaa ei saa "lepuuttaa" maassa, eli ainoastaan touch&go on sallittu. Mikäli levolle ilmenee työjakson aikana tarvetta, tulee kuulaa riiputtaa irti maasta. Tulokseksi kaikkien toistojen yhteismäärä.

5 x 5 85%

12min Tabata routine(20s. On, 10s. Off)
Push Press 20kg/15kg
KB-Swings
Box Jumps

Change movement on every 20s.

10 Mins working on power Snatch Tech

Partner WOD

In pair two rounds of:
50 Calories rowing
50 Box Jumps over
50 Deadlift 80/60kg
50 Wall Balls
50 Ring Dips
50 KB swings 24/16kg

Session 1: (After Testing)
5 x 5:00 Mins work @ 80-85% of 5 Min Test (Percentage of average cal pace)
2:00 Mins Rest Between intervals.

Stick to the percentages and do not get carried away.

Record Average cal/hr for each interval.

"Kajsa"
50-40-30-20-10
Squat
Push Ups
Sit Ups
Burpees

8x
30 ON/ 30 OFF
Rowing/Assault Bike

2min rest

8x
30 ON/ 30 OFF
Double Unders

2min rest

8x
30 ON/ 30 OFF
Wall Balls