Every 1.30min x 4

12 KB Deadlift
9 KB hang power clean
6 KB STOH
@2 x 16/12kg

Harjoittele liikkeiden taloudellisuutta.

3 x AMRAP6

70/50 cal row
Remaining time bar facing burpee

3min Rest between amraps

Huom!
Soudun pitää mennä alle 4.30min, skaalaa tarvittaessa.

Huom!
RPE 9
Treenin idea on kehittää ns. "kisavauhtia" mitä pystyt ylläpitämään pitkän ajan. Suurinosa ajasta täytyy mennä alueella VK 2, anaerobisen kynnyksen alapuolella.

Shoulder press

5x5

*1 toiston vara

Facepulls 3x20

Penkki 4x10x65%

Vipunostot eteen levypainolla 3x10
-3s pito

Pullover 3x20

Hauiskääntö tangolla 3x20

Etunojapunnerrus 3x20
-lisäpaino tarvittaessa

Back squat
5x5 reps
@ 75-80% of max Back squat
- 2 mins rest between sets

Every 30sec for 3min:
1 Power clean @75% of Clean 1RM

Rest 3min
Repeat

• @80%
• Rest 2-3min

3 RFT:
10 C2B/Pull up
10 Power snatch @42,5/30kg
10 Box Jump

Time cap 5min

Have a think about some health and fitness goals for the upcoming year.

Feel free to share them here!

Remember, all CFCH can book a one to one 'Goal Review' with a coach to make plans about how to best achieve your goals. This is a FREE addition to your CFCH membership. Booking times

For time, wearing a 20-lb. vest

1-mile run

Then, 3 rounds of:

• 30 burpees
• 4 power cleans
• 6 front squats

Then, 1-mile run

Men 155 lb.
Women 105 lb.