IN TEAMS OF 2.
AMRAP x 15 MINUTES
3 DL @125/85kg
12 Cal row/bike/ski
15 Single DB thruster (total reps)

REST 2 mins

AMRAP x 15 MINUTES
3 Wall Walks or 3 'Best Effort' Wall Walks
12 Alt. DB Snatches
15 Box Jump Overs

Complete waterfall style. P1 completes 3 DLs, P2 completes cals on machine, P1 completes 15 thrusters, and then P2 completes 3 DLs, and so on.
Your choice on DB and box today!

4 Rounds:
5min Row
30s Rest
5min Bike
30s Rest

Round 1-2 @PK sykkeet (60-70%)
Round 3 @VK1 Sykkeet (75-80%)
Round 4 @VK2 Sykkeet (80-85%)

Huom!
Treenin idea on olla yhdistetty PK/VK harjoitus.
Lähde rauhassa liikkeelle, jotta saat nousujohteisen harjoituksen.

Etuheilautus 3x15
-saa olla raskas

Kyykky 3x5x80%

Pendlay Row 5x5x35-40%

SitUps 3x15
-lisäpainolla!!

Gymnastics strength

strict pull up 4sets: 5-10 reps

ring dip 4 sets: 5-10 reps

2-3 reps in tank

AMRAP10 w/ one kb:
5 snatch, R
5 push press, R
10 front rack kb squat, R
20 kbs
5 snatch, L
5 push press, L
10 front rack kb squat, L
20 kbs

Rx: 24/16

Etukyykky 2x8x75%
-etukyykyn maksimista, arvio

Maastaveto 3x8x75%

Suorinjaloin mave 2x10 / jalka

Askelkyykky 2x20 (10 / jalka)
-vuorojaloin

Rx´d

30-20-10
Db snatch@22,5kg/15kg
hs walk

Scaled
25-15-10
Db snatch
5-4-3
wall walk

Target under 7min, Time cap 9min / scale rep scheme if needed / harjoitus on ennenkaikkea hs walk kestävyyttä / lihaskestävyyttä, peissaa Db snatch siten, että hs walk pysyy liikkeessä

WARM-UP

12-15 minutes for quality & minimum rest of:
:45s row/bike/ski
20 Lunges
8 Snatch grip upright rows
6 Overhead squats
4 Slow snatches
3-5 High box jumps
10-20 Scorpion stretches
10-20 Iron cross stretches

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HANG POWER SNATCH

Build up to heavy set of 3 Hang power snatches.
- 2 x same weight before adding more weight. Only add weight is the lifts are good.
- 16:00 minutes, lift every 2:00 min

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POWER CLEAN & POWER JERK

Every minute on the minute for 12:00 minutes of: Power clean + Front squat + 2 Push jerks (moderate)
• Recommended starting weight is around 70% of the heaviest set of 2+1 “Clean & thruster” complex from wednesday.
• Add weight every 2 sets if the lifts are good.

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STRENGTH

Bamboo overhead squats,
3 x 6 (light)

Overhead squats with pause at bottom,
5 x 5 (hard)

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ACCESSORY

3 Rounds of:
8-12 Bent over row
8-12 Dual dumbbell bench press
10+10 Split stance medball slams
10+10 Offset weighted split squats
15 Seated behind the neck tricep extensions

Teams of 4
2x16min ON/2min OFF

Max Calories
A) SkiErg & BikeErg
B) Echo Bike & Row

Raakarive TAI Raakatempaus 5x5
-tuntuman mukaan
-saa olla raskas, mutta tekniikan ehdoilla

Kyykky 3x8x75%

Etuheilautus 3x20 / käsi

Jalkanostot maaten 5x20