6x 8 min (2 kierrosta)

1)
3min kone
6 Hyvää huomenta
6 Valakyykkyä

2)
20 Kevyttä kahvakuulaheilautusta
3+3 Turkkilainen ylösnousu
30-45s Naruhyppelyä
5+5 Painon siirto lankussa

3)
12-20 Boxiaskellusta
10 Rangan avausta boxilla
6+6 Lonkat ja kierto
10 olkapäät kepillä

"Christine "

3 Rounds For time :

500m Row
12 Deadlifts @ BW
21 Box Jumps 20"

Time Cap 15

3 sets:
12 SA Bench Supported DB Row + 10-15 Banded Face Pulls
- Rest as needed btw sets

For time:
20 deadlifts @60-70% of 1rm
400 m run
20 KB swings @32/24 kg
400 m run
20 overhead squats 45/30kg
400 m run
20 burpees
400 m run
20 C2B/pull ups
400 m run
20 box jumps (60/50 cm)
400 m run
20 DB squat cleans 2 x 20/15 kg DB
400 m run

Tc: 40 min.

*pp flat footed/full foot & don't do this Touch & Go -style!

3+5@barbell, 3+5@up to 85%, then DROP SETS 3-4x1x[3+5]@-10%, sp-%, rest btw sets 2min

Back squat 5-4-3-2-1

4x 30s ON/30s OFF
~5 kierrosta

1) Kone
2) Viivajuoksu
3) Seinäpallo
4) Istumaannousu
5) Lepo (90s)

3 Sets:
6 Squats
15m Walking Lunges
6 Box Step Ups
15m Walking Lunges
6 Squats
- Rest 2min btw sets
- Everything done with 2xDB's 20/15kg
- You have to keep a grip, DB's can not rest on the shoulders

Alkulämmittely : 400 - 800m hölkkää + venyttelyt + 400m reippaasti.

Tavoitteesi <- 2500m : 3 x 1000m. Rest 4:00

Tavoitteesi 2500m -> : 4 x 1000m Rest 4:00

Pyri juoksemaan samaa vauhtia kuin viimeksi tai 5-10 sekuntia kovempaa kilometri vauhtia.

Warm Up
2 rounds
40/20/10s of rowing, add speed.
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
rest 1 min bwn sets

Weightlifting
2x 3 hip muscle snatch + 3 high hang power snatch +3 pos snatch balance 30-40%
2x2 muscle snatch + 2 hang power snatch + 2 snatch balance @45-55%
5-7x1+1+1 snatch pull + hang power snatch + hang squat snatch @60-80%
rest as needed bwn sets

Strenght
Back Squat 10-8-6-6-6 reps @60-65-70-75-80% of 1rm
rest as needed bwn sets

Metcon Prep:
2-3 x
20 sec air bike, add speed
rest 10 s
20 sec burpees, add speed
rest 1 min

Metcon

For time
24/30 calories of echo bike at fast ++ pace
then perform same amount of burpees to target that bike took seconds. So if it took 60 seconds its 60 burpees to target after bike
time target is sub 6 minutes.
target is pull up bar, eli seisot suorana ja kädet kohti kattoa noin 5-10cm sormet irti tangosta et vaatii hypyn.

Optional Accessory Work
2 tai 4 sets
2x30-50m sandbag bear hug carrying + 2x30-50m sb on shoulder carry R/L (eli siis kannat 30-50m oikealla puolen ensin koko matka)
rest 10-20s
5 sandbag deadlifts
rest 10-20s
5 sandbag squats (sb on shoulder) (practise both sides )
rest 2 min