Strength

EMOM for 20min

ODD min: 3 Touch and go snatches at 70% 1RM
EVEN min: Burpees

Novice: 3 burpees
Intermediate: 6 burpees
Advanced: 9 burpees

4-5 RFQ:

12 x KB's clean and jerk
24 x Sit ups
24 x Lunges steps with KB's
12 x Hoover + hand steps

Extended Plank Hold x 30sec
Hollow Body Bridge x 45sec
TRX Side Knee Tuck x 10/side
Dead Bug x 10/side (don't rush!)

12 min AMRAP
15min

Intervalli 30 min
(minuutista tulisi aina jäädä n.30 sec lepoa)

1.min askelkyykkyhypyt tangolla x20
2.min wallball x15
3.min ttb x10

OH Press
Warm up set 1 x 8 superset with wall arm slides
Warm up set 1 x 5 superset dislocates

Work sets 3 x 3 - work up to heavy triple
superset with

Band Pull Through 3 x 15

Bird dog Airplane 3 x 6/

3.5 minute work sets
20 min

1. Medicine Ball Cleans (or slam ball)

1. Tuck jumps

2. Abmat situp

3. DB Push Press

4. Alternating rope waves (hold low squat position)

5. Wall Runs

work : transition time
round 1 20:10 [1 min rest]
round 2 30:30 [1 min rest]
round 3 40:20 [done]

17 min circuit
20 min

B.

Four sets of 3-minute sprints of either:

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

• OR -

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

A.
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

EMOM 14
1x High hang power snatch + 1x Hang power snatch

-Ensimmäinen tempaus läheltä lantiota yläreideltä, toinen tempaus polven yläpuolelta
-Kevyt paino

12 min EMOM
odd 10 T2Bs + 10 push ups
even 8 pistols + 6 pull ups