3x 1min ON 1min OFF

8-10 Istumaannousua
Amrap: Tuplat tai sinkut

Juoksu intervallit Kimpisen kentällä
6-8x 400m work (-5-10s 400m vauhti)
Rest:Work time +15s

Yli 2800m juoksija juoksee 8 kertaa ja 2400-2800m juoksijat 7 kertaa. Alle 2400m juoksija juoksee 6 kertaa.

1) Squat snatch + snatch balance 8x(2+2)x65%

Partner workout

3 rounds for time
A) Row for cal
B) 21-15-9 for time
dumbbell box step over @22,5/15
dumbbell snatch @22,5/15

Partner is doing row for cal while other one does one round of movements. Alternating after every round.

5x
3min ON/1min OFF

Buy in: 20/15 Cal (2 Rounds) / 300m Run (2 Rounds) / 15 Bar Facing Burpees (1 Round)
+
AMRAP of
3 Power Cleans
3 Front Squats
3 Push Jerks

Partner Workout!
40-30-20-10
Power Cleans @52.5/35kg
Wall Balls @20/14
Row/Ski/Bike Cals

• Rx+: 60/42.5kg
• Split work as you wish!

A) 3 rounds for quality
6-8 strict pull-up
8-10 strict toes to bar

B) On the minute for 16min
1. Max. kipping pull-up + shuttle run
2. Rest
3. Max. toes to bar + shuttle run
4. Rest

A,
Split jerk from rack
2 RM
- find the heaviest Double of the day
- practice reracking the barbell in front rack

B,
EMOM 16
1. Min : Hang squat clean x 8 reps
2. Min : Push jerk x 8
3. Min : OHS x 8
4. Min : REST
Weight @60/43kg

Warm-up:
3x
15/12 Calories erg
20 Deadbugs
10 Snatch grip upright rows
10 Snatch grip sotts press behind the neck
5 High box jumps

A) Snatch

Snatch, every minute on the minute for 9 minutes:
1) 3 @ 69%
2) 2 @ 74%
3) 1 @ 76%

Deficit snatch pulls, 3 x 5 @ 94% of 1 rep max snatch.

B) Back squats

2x4 @ 72%
2x4 @ 75%

+
4x2-3 High box jumps. Mahdollisimman suorille jaloille.

C) Accessory:

3x
15 V-ups
20 Knee to elbow crinch
20 Heels over weight taps

Bonus:

3 x 12 Barbell bicep curl
3 x 12 BTN barbell tricep extensions.
3 x 15 Hip extension on GHD

Penkki 5x5x75%

Ojentajat käsipainoilla maaten 5x8-15
Pystysoutu käsipainoilla 5x20-30
-tee nämä liikkeet ”supersarjana” samoilla käsipainoilla

Pystypunnerrus 5x15
Band-pull-aparts 5x25
-tee nämä liikkeet ”supersarjana”