Porrasjuoksureenit.
Lähtö salin pihasta klo 12:00

WARM-UP

3 Rounds of:
:45s Bike erg
10 Kettlebell swings
10 Medball bearhug squat jumps
8+8 1-Arm dumbbell snatches
8+8 1-Arm dumbbell jerks
20 Cyclist ab crunches

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SNATCH

Every minute on the minute for 12:00 minutes of:
Power snatch + Hang power snatch @ 68%

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CLEAN AND JERK



Every minute on the minute for 12:00 minutes of:
2 x (1+1) Power clean + Power jerk @ 68%

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FRONT SQUAT



5 x 3 @ 70%
Tempo: (3:X:1)
- 3s descend, up and reset.
Lift every 2:00.

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(OPTIONAL) BONUS

Core: Accumulate total of 80 back extensions

Conditioning:

For time:
40-30-20 reps of
Calories bike erg
Kettlebell swings
Wallball shots

You choose the weights and box height. Aim for bigger sets and good sweat.

10 Km Concept 2

Yleislämmöt väh 5-10min: joku ergo + yleistä heilumista

Lajikohtaiset pumppaavat venytykset: rinta, lonkankoukistajat, alaselkä…

Kevyt yläselkäliike 3x20 (facepulls, band-pull-aparts, yhden käden soutu…)

Kiertäjät 3x20 (kyljellään käsipainolla, seisten kumpparilla…j

Tangolla 1-2x12-20

Vitosia 50% asti

Kolmosia 70% asti

Tästä eteenpäin ykkösiä…

A1) Tall jerk 3x5x20kg/15kg
B1) Split jerk 5x2x75%
C1) Strict HSPU 3x3

Bodaus valnetajan valinta

Front squat 5x5x70%

8 KB swings (16/24 kg)
4 burpees
– Pick up a new minute where you left
off the previous minute.

Scaled WOD
10 Rounds of 1:00 on – 1:00 off for reps:
8 KB swings
4 up downs
– Pick up a new minute where you left
off the previous minute.

PERFORMANCE
2 x 7:00 AMRAP; Rest 2:00
2-3-4-and so on...
Strict Handstand Push-Ups
4-6-8 and so on...
Alt. DB Hang Power Snatch @ 50/35
*After each complete round complete 30 Double Unders.

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FITNESS
2 x 7:00 AMRAP; Rest 2:00
4-6-8 and so on...
DB Strict Press @ your choice
Alt. DB Hang Power Snatch
*After each complete round complete 30 Single Unders.

• Reset at the beginning of each AMRAP
• RPE 6
• Video: https://vimeo.com/818631725

For time
300 double under / single under
120 sit-up
90 KB swing 24/16
*Twist: 3 burpees every minute on the minute

*Share repetition as you like. For ex.
10 rounds: 30 + 12 + 9
6 rounds: 50 + 20 + 15
3 rounds: 100 + 40 + 30
1 round: 300 + 120 + 90