Treeni 2
Warm Up
2 min row or ski
2 min air bike,bike or run
then 3 rounds
50 single unders + 10 goblet squats
then short barbell warm up 5 mins.

Strenght
Power Snatch 5x3 @68-73%
rest 1.5-2 min bwn sets.

Power Clean + Push Jerk 5x2+2 reps @68-73% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-12-8-5-5 reps @40-45-55-65 and 71%
rest 2 min bwn sets

Accessory Work
3x30 medball ukraine twits + 10-15 knee tucks
rest as needed

Every 90 sec x 5 sets
10 Deadlift + 10 Push jerk
8 Deadlift + 8 Push Jerk
6 Deadlift + 6 Push Jerk
4 Deadlift + 4 Push Jerk
2 Deadlift + 2 Push Jerk
*Start about 40-50% Press Max And Build

Back squat
6x5
- sets E2:30
- same weight as last week / RIR 1-2 on last set

Partner workout; You Go, I Go

4 x 6 Min AMRAP

A.
2 Burpees
6/4 Cal Echo Bike
3/3 DB Hang Clean and Jerk

B.
2 Burpees
10/7 Cal Row
10 DB Snatch

C.
2 Burpees
10/7 Cal Erg Bike
8 DB Single Arm Overhead Reverse Lunges

D.
2 Burpees
6/4 Cal SkiErg
4 DB Single Arm Alternating Devils Press

E.
2 Burpees
10/7 Cal Row
10 KB Swing

Switch after every completed round. Choose your own DB/KB weight.

Rest 90 seconds between AMRAP's

In 20min:
Find your 1RM Front Squat

Lattiapenkki käsipainoilla 4x8-15
-joka sarjan jälkeen hauiskääntö tangolla x10

Pystypunnerrus vuorotahtiin 3x10 (5+5)

Sotilaspenkki käsipainoilla 3x20
-joka sarjan jälkeen facepulls TAI band-pull-aparts x20

Pendlay Row 3x5x35%

Rannekääntö tangolla 3x20

Vipunostot taakse 3x20

Rest day - what did you do?

EMOM 15:
1: 12/10cal AB
2: 8/8 DB STOH 20/15kg
3: 12/10cal Ski
4: 12 T2B
5: 30 DU

1a) Kick up to Hand stand 3x3
1b) hold hand stand with partner 3x12s
1c) Partner assisted ring Mu or ring row MU 3x2