10 min AMRAP
12 cal row
10 ring push ups
10 C2B

4x 5min amrap

A) 400m run then: 6 hang power clean@50/35kg, 6 burpee over bar
B) 400m run then: 6 stoh, 6 fr reverse lunge @50/35kg

(A+B+A+B) Rest 2min between sets

4× 13min

1) Kone

2) 8-10 ×liike
Lapaveto
Kyynärpäiltä suorille käsille (lankussa)
Sivukyykky
Lantionnosto
Dead bug
Bulgarialainen kyykky

3) Kone

4) 8-10 × liike
Rintarangan kiertoa syväkyykystä
Lonkankoukistajat +takareisivenytys
Submax venytyspito pakarat
Submax venytyspito etureisi
Kepillä olkapäät

EMOM 10:
Odd: 5-10 Chin-ups
Even: 20-40 DU

Rest 3min

EMOM 10:
Odd: 20-30sec HS-hold
Even: 10-16 Alt. DB GTOH 20/15kg

Rest 3min

EMOM 10:
Odd: 10 Burpees
Even: 20-30sec 90° Wall sit

Rest 3min

EMOM 10:
Odd: 10-15 GHD sit-ups
Even: 10-15 Box jumps 60/50cm

Tempo front squats 4x2x40% 10s down/ 3s up

2-3 rounds 15-20 reps FOR QUALITY:
- Downward Dog To Toe Tap (1=1)
- Banded Front Raise Pull Aparts
- Prone Swimmers (1=1)
- KB Windmills (Light weight, focus on control)

Rest as needed.

Snatch pull + hang power snatch
7 sets @70-80% 1RM

Rest day - what did you do?

A)
Seated Box Jump
5 x 2 every 60s.
- Start with feet off the ground, and minimize ground contact.

B) Wall Supported Single Leg RDL
3 x 6-8. Rest 60s.
- Increase from last week

5 rastia
Jokaisella rastilla kirjain, joista muodostuu sana.
Tuloksena aika kun olet kertonut oikean sanan.