Herättely:
-band-pull-aparts 3x20
-plyo push-ups 3x3 vuorotellen b-p-a kanssa
-penkki 3x3x40%, 3s stopilla

Penkki max1

300m run

40m lunges with kettle bells 2x24kg, 2x16kg

40 box overs 32kg/24kg

WOD (a)

AMRAP 10 minutes

10 Deadlift 60/42.5
10 Push ups
10 Box jumps

WOD (b)

AMRAP 10 minutes

10 Kettle bell swings
10 push ups
10 Step ups

Overhead Squat

5-5-5-5-5

Every 2 minutes

WOD(a)

10-8-6-4-2

Double kettle bell row
Double kettle bell clean and STOH
Toes to bar

WOD(b)

10-8-6-4-2

Single kettle bell row
Single kettle bell clean and STOH
V-sits

3rds
Sawing DB Shoulder Press x 10/ side
rest 30s
Ring ROW x 10
rest 60s

AMRAP 4 min
30 burpee
Remaining time Max Rep Wall Ball

Rest 1 min
400 meter Run
Remaining time Max Rep Hang Power Clean 60/40kg

Rest 1 min
500/400 meter Row
Remaining time Max Rep Push up

Goal: Have 2 min to work on the second movement

10min.:
4-6-8-10-...
- Hang Power clean & jerks (40/30kg)
- Burpee over bar
- Front squats (40/30kg)
- Burpee over bar

• Ohjeistus:
• Etene nousevin toistomäärin, +2 toistoa/kierros.
• Keskity pitämään maltillinen tahti alusta loppuun. Älä piiputa itseäsi.
• Tangon tulisi olla hyvin kevyt.

Shoulder press
3x1r @ 95%
Rest 120s.

40 kb-swings 24kg/16kg

40 goblet squats

40 kb- snatches alternating