Metcon (time)

2 Rounds for time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats

M: 50kg N: 35kg
Timecap: 20 minutes

Strict Press:
5 Reps @ 40% 1RM
5 Reps @ 50% 1RM
5 Reps @ 60% 1RM

Päivän 1RM

A)
Deadlift against a band
8 x 3 @55-60% every 60s.

B)
Back Squat
5 x 3. Rest 2:00
- build to a heavy 3

C)
Single Leg Supported RDL
3 x 6 each. Rest 90s.

Aerobic conditioning
36min EMOM
1. Strict pull-up
2. Row
3. Box step up
4. Row
5. Wall handstand hold / front support hold
6. Row

Shoulder press 5X5

Partner ”Holleyman 2”
40 rounds
5 Wall ball
3 Bar over burpee
1 Power clean

You go round, I go round

Treeni+:80/55kg, Treeni: 60/45kg, Hiki: 50/35kg

mod. ”Helen” + mod. ”Eva”

3 rounds: ”Helen”
1600m Bike / 800m Row
21 Kb swing (24/16)
12 Pull-up

5min Rest

5 rounds: ”Eva”
3200m Bike / 1600m Row
30 Kb swing (32/24)
30 Pull-up

Cap 75min.
(Tulos: kokonaisaika sekä tulos ”Helen” osasta)

5x2 hang snatch (below knee) + 1 snatch @ 70-80%

Hiki:
Hspu practise

Treeni:
Every 2:30 min x 6
8-12 Hspu
4-6 devils press 22,5/15kg
Round Tc 1min

Accessory
Hiki:
2-3 Rounds
15 Unbroken Banded strict pull up
12+12 Single arm half kneeling press
12 Lumbar roll up
6+6 Single arm Devils press

Treeni:
2-3 Rounds
15 Unbroken Banded strict pull up
12+12 Single arm half kneeling press
12 Lumbar roll up