2 Rounds

AMRAP 6
Bike 10/7 Cal
Shuttle Run 6x8m
Bike 10/7 Cal
DB Snatches x10

Rest 3min

AMRAP 6
Row 10/7 Cal
Wall Balls x10
Row 10/7 Cal
Burpee over Rower x5

Rest 3min before the second round

DELOAD WEEK

Team workout

4 rounds for time
8-10 power snatch (light)
40 double under / single under
2 wall walk

Performed in groups of three people. Each person performs one round at a time, total rounds 4/person.

DELOAD WEEK

4x6-8 strict handstand push-up
Go every 2min

Maastaveto korokkeelta 4x8 (40-50-60-70%)
-noin 5cm koroke

Suorinjaloin mave 5x10 (noin 40-50%)

Russian twist 3x30 (15 / puoli)

Kylkilankkupidot 3x60s

Kipping hspu
- 3-5 x 2-15 unbroken set
- rest 60-90sec

EMOM 8
1. Feet on the ground c2b hold 10-15sec
2. Snatch grip barbell row x 8-10
- do this with partner, another one starts on rows and another on the hold

3 x 5-12 barbell roll out

5x3 Deadlift
- Rest 2-3min btw sets.

Sets 1-2: @75%
Set 3: @80%
Set 4: @85%
Set 5: @85+%

Sum of the best each lift
1x Back squat 5 attempts
1x Shoulder press 5 attempts
1x Deadlift 5 attempts

Condition tunti
VAIHDETAAN TÄSSÄ VIELÄ TUO BURPEE LIIKE POIS JA TILALLE TOES TO BARS 6-8 REPS.
TYÖSKENTELE KARDIOLAITTEELLA 1 MIN 45 SEK JA SIITÄ SIIRTYMINEN AINA JUMPPALIIKKEESEEN, 6-8 TOISTOA SIIS AINA 0,40,1MIN20S KOHDALLA TOSSA 2 MIN AIKAIKKUNASSA.
2 min lepo aina kierroksen päätteeksi. Harjoitus kestää siis 40min, huomioimatta vikaa 2 min lepoa.

Hand Snatch + High Hang Squat Snatch

3 x ( 1 + 2 ) x 45 % 2 x ( 1 + 2 ) x 50%

Hang Squat Snatch, Blocks ( Knee Level )

5 x 2
5 x 1

Weight By Feel

Jerk Grip OHS

4 x 3, AHAP

45 min PK
3000m Jog
30s plank
30s + 30s side planks
30 air squats
1500m row