1a) Hang Squat Snatch w/ 2 second pause above the knee each rep - 5 x 3

1b) Push-Up jump into Squat Hold x 5 reps b/t sets of Snatches

*Rest 2-3 minutes b/t sets

*If not proficient and comfortable with the Hang Squat Snatch, perform Hang Power Snatches instead.

*The Push-Up jump into Squat Hold starts in a basic Push-Up position. From there, jump your feet up outside your hands and sit in a squat for 3 seconds, thinking about actively pulling your butt towards your calves and heels and pushing your knees out with your elbows. Then jump your feet back down into a push-up position. Repeat that for 5 total repetitions.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo jump
8 deadlifts
6 walkouts
4 pull ups

Metcon/Metcon-comp(18)
400m run
20 deadlifts 155/105-*205/135
20 pull ups/*12 bmu
15 deadlifts 155/105-*225/155
15 pull ups/*9 bmu
10 deadlifts 155/105-*245/175
10 pull ups/*6 bmu
400m run

deadlift(8)
work up to a heavy single

Finisher
2 min hamstring stretch
30 scap push ups
30 t raise
2 min side plank-1 per

18 Minute AMRAP:
- 10 1-Arm Alternating DB Snatches @ 35-50/15-35 lbs.
- 10 Hand-Release Push-Ups
- 3 Shuttle Runs from outside door to dumpster and back (outside door to dumpster and back = 1 rep)

4 x 8

Switch with pull up after every set. 2 min rest.

2 Total Rounds:
a) 7 Minute AMRAP:
- 8 DB Push Press
- 8 DB Power Clean
- 20 Double Unders/60 Single Unders
b) 2 minutes rest

*Pick a weight that is light enough to stay unbroken with on the DB Push Press and DB Power Clean. Strive to have the same score for both AMRAP's.

Ladder Burpees (lateral plank walk through ladder, burpee every second square)
TRX Burpees
Candlestick burpees
Lateral travelling ape burpee (lateral travelling ape x1 > stand up + jump > lateral travelling ape x1 opposite direction)
Lateral hurdle hop burpees
burpee box overs

30:10 x 2 times through
Mystery rounds trainers choi e
15 minute circuit
20 minutes

Stamina Conditioning
EMOMx12:
Odd: 12 TTB
Even: 12 Thrusters (95/65#)

"Nää lungesit jotenkin vainoo mua!" Heidi - Maaliskuu 2017 -

HEIDI

FOR TIME

In 125 Lunges walk (MENO Joensuu - Leppävirta)

10 Push up
25 DB 1 arm Snatch 10 kg
10 Push up
25 DB 1 arm Snatch 10 kg
10 Push up

Out 125 Lunges walk (PALUU Leppävirta - Joensuu)

Paljon saa Pielisjoessa vettä virrata että nämä Lungesit palautuu kropasta. HEIDILLE paljon tsemppiä kesän omatoimiseen treeniin Leppävirralle, syksyllä sitten takaisin omalle Boxille!! :)

8min AMRAP
200m run
10 T2Bs
10 V-Ups

9-15-21 reps of:

Pullups
Double KB/DB Push Press (HEAVY!)