4 ROUNDS:

A. AMRAP2

8 alt. DB Snatches
 @22,5/15kg
12 Jumps over DB

Rest 1 min

B. AMRAP2 

8 Plate Ground to overhead
 @20/15kg
12 Plate overhead lunges

Rest 1 min

C. AMRAP2 

8 Wall balls

12 Sit ups

For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (80/52,5kg)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.

10-20min easy pace bike warm up
.
.
6-8sets:
E5MOM
30/20cal row

• remaining time easy bike

moderate to fast pace row --> easy pace bike / TARGET PK2
.
.
10-20min easy pace bike cool down

"barbell cycling" -tekniikkaa klo 19:00.

Active recovery workout at 17:00 (stretching&sweat)

Squat clean technique at 18:00

AMRAP 6

30/20cal echo

• remaining time strict cindy

rest 4min

AMRAP 10min.

40/30cal echo

• remaining time cindy

.
.
.

Cindy = 5 pull up, 10 push up, 15 air squat
Scaled = 3-4 pull up, 6-8 push up, 15 air squat

Mikäli vaihdat tiukan leuanvedon, ota tilalle low bar pull up ja pyri pitämään kroppa mahdollisimman pystysuorana.

Alkavalla 2 min. 42 min ajan
(7 kierrosta)

1. Laite 12-18 kaloria
2. Laatikolle askellus 12, Kahvakuula heilautus 12
3. Naru hyppy (yksittäinen 60, crossover 30, tuplaa 30)

Cooperin Testi

DELOAD WEEK

3 rounds for repetitions
1min medball squat clean thruster 20/14
1min toes to rings
1min rest
1min rope climb
1min bike erg or echo bike cal
1min rest

Huom! Pitkät sukat jalkaan tunnille, kun köysikiipeilyä ;)

EMOM x32- 40

1) bike
2) 3-10 BMU / c2b / pull up
3) echo / or run
4) 8-10 kb hang clean&jerk M:20-24kg´s / W: 12-16kg´s

Easy pace machines, 40-50s work time / Target hr zone PK2 - easy VK