4 sets of ( 15mins)
a, max reps perfect push ups
b, single arm ring row x 6/6 side ( 2 sec pause on top)
- 2 mins rest after each round

2 Rounds (mixed Partner and Solo)

2min OFF/90 sec OFF

A) Sled Push (max length)
B) Standing arm over arm Sled pull (Partner in Plank)
C) Farmer Carry (max length) (SOLO)
D) Heavy Tyre Flips (Together)
E) Hammer the Tyre (5/side + 5 at top) (Partner Triceps SkiErg)
F) Yoke Carry (max length) (SOLO)
G) AMRAP of 5 Sandbag over Shoulder + 30m Bearhug walk (SOLO)

"Mind Eraser"
AMRAP 20:
7 Power Cleans
7 Burpees
200 Meter Run

Barbell Pounds - 135/95
Barbell Kilos - 61/43

Hang power snatch
10x2r @ 75%
Go every 90s.

400m light run
2:00 couch strech (R/L)
2:00 banded bully (R/L)

Singles
Start @50% of your power snatch 1RM
Add 2,5/5kg Every minute
Go up until you fail
Start power snatch continue to snatch

OFF-SITE WORKOUT

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Metcon (quality)

4 x 1500m run @ 1-2s. faster pace than 5km split

2:1 Work to rest -ratio

Harjoituksen tarkoitus on kehittää kestävyyttä. Tavoite on juosta annetut matkat vauhdilla, joka on hieman nopeampi kuin 5km juoksutestin splitaika

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WARM-UP:

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Cool down
10 cobra to downdog
1:00 deep squat hold, move weight ankle to ankle
1:00 forearm strech (R/L)

Cool down
1:00 deep squat hold, move weight ankle to ankle
1:00 calf/achilles strech (R/L)
1:00 pigeon pose (R/L)
1:00 piriformis strech (R/L)

Penkki 4x12x60%

Ojentajapunnerrus "kurkulta" 5x8

Vipunostot eteen käsipainoilla vuorotahtiin 2x12-20

Blackburns´ 1 sarja

Vipunostot eteen levypainolla 2x12-20

Kulmasoutu 4x15 (penkin vastaliike)