3-4 rnds for quality:
10 v-up
15 tuck crunches
20 superman rock
30s. L-sit hold

C.

3 rounds:
15/12cal Air Bike / (Row/Bike erg.)
9 Power Snatch (50/35kg)
12 Toes to bar

(Time cap: 12min.)

• Ohjeistus:

• 3 kierrosta reippaasti. Älä lähde liian kovaa liikkeelle.

• Tangossa kuorman tulisi olla sellainen, että freessinä jaksaisit tehdä 9+ toistoa putkeen.

• Skaalaa t2b jalkojen nostoihin, siten että kantapäät nousevat aina lokkien yläpuolle.

• Skaalaa Toistot tarvittaessa:
  esim. 12/9, 7, 9

For Quality
11-9-7-5-3
Ohs (60% from snatch 1RM)
Pull up

Power Clean + Push Jerk

RPE 5. Find heavy of the day in 15min. (time starts when you put weight on the bar)

Then 6-9 reps every 60-90sec with 80-85%

Warm up: 2-3rounds
20 jumping jack
20 kbs/ Db swing
10 reverse lunge
3-5 inch worm+push up
*
8-10emom
1) 4-12 push up
*
For time
80 kbs/ Db swing
40 sit up
40 split jump
40 sit up
80 kbs/ Db swing

3 Rounds
3 min Jog
3 min Row
3 min:
6 push up
8 box step over
10 Swing

Rpe 2-3

Kettlebell power jerk
4 x 30s. Max reps
2min recovery btw. sets.
Alternate arm on every round.

3-4 rds: (Super sets)
6-8 Strict C2B
6-8 Strict Ring dip
30-45s. OH+Front rack KB carry
Rest 2min...

2-3 rds: (Super sets)
10-20s. Hollow rock
5-10 V-sit ups / Sit ups
10-20 Ab twist
Rest 90s.

Every 2 minutes for 40 minutes (4 sets):
Station 1: Bike for meters
Station 2: max DU’s
Station 3: rest
Station 4: Row for calories
Station 5: 30 s HS hold + 30 s arch hold

2 rounds

8 deadlifts 120kg/80kg

6 cleans 80kg/55kg

3 jerks 80kg/55kg

2 rounds

8 sumo deadlifts 80kg/55kg

6 snatches 60kg/40kg

3 OHS 60kg/40kg