Front squat 3x5x70%

A) Warm-up sets: 5x2 tall snatch

B) Snatch
On the minute for 6min
2 hang snatch w/ 2s pause on catch @65-70%

On the minute for 6min
1 snatch w/ 2s pause on catch @70-80%

C) Core 3 rounds for quality
10 strict toes to bar / knee raises
10-15/side KB/DB side-bend
20-30s hollow hold

Boxathletics 2v synttäritreeni

3 Rounds For Total Reps in 17 minutes
1 minute Power Snatches 35/25kg
1 minute Burpees
1 minute Thrusters 35/25kg
1 minute Pull-Ups
1 minute Double-unders
1 minute Rest

For time:

100 Double / Single Under
40 Air Squat
100 Double / Single Under
30 Push-Ups
100 Double / Single Under
20 Hollow Rocks
100 Double / Single Under
30 Push-Ups
100 Double / Single Under
40 Air Squat
100 Double / Single Under

———————————————————————

4 Rounds

10/10 KB/DB Strict Press
15 KB/DB Goblet Squat
15 KB Upright Row
10 KB Swing RUS

rest as needed
———————————————————————

AMRAP 10

10 OH Plate Sit-Ups
10 OH Plate Reverse Crunches

Treeni 3
Warm up
2 rounds
2:00 cardio (add speed during 2 min)
5+5 squat strech
5 push up to downdog
10 box step overs
5+5 single arm db thrusters
10 good mornings with db againts chest

then we start to test movements and find the right weights

Workout
Every min for 20 minutes (5 rounds)
1) Burpee Box Step overs x 6-8 reps
2) double db thrusters x 6-8 reps
3) kb swings x 12-15 reps @moderate weight
4) rest minute

Midbody
3 sets
5+5 windmill
20-30 weighted russian twists
25+25m suitcase carrying db/kb off the body
walk straight line & stand straight.
rest 1-2 min

Cool down
3-5 min light cardio

3 kierrosta

12 kp hauiskääntö
12 T-vipunosto etukumarassa

2-3 rounds:

40-60s plank hold
20-30s side planks

rest as needed between rounds

Partner Workout - For Time
1600 Meter Run / 6 x Stairs
30 Power Cleans @60/42.5kg
4 Rope Climbs
2000m Row
20 Power Cleans @80/52.5kg
4 Rope Climbs
4000m Bike
10 Power Cleans @90/60kg
4 Rope Climbs

*One person works. Split as needed.
- TIME CAP = 35:00
- Class may mix the order of the machines to avoid using all the equipment.

Strength
1a) Rope Climb: 4 x 2-3. Rest 45s.
Options:
- L-Sit Rope Climb
- Legless Rope Climb
- Rope Climb with legs to top
- Rope Climb with legs to half height
- Ground to standing with rope x 3 reps.

1b) Strict Dips: 4 x 10-12. Rest 45s
Options
- Ring Dips
- Bar Dips
- Box Dips

4 rounds
10 thrusters 45kg/30kg
10 bar over burpees
20 hollow rocks
30 Dus