Kyykky 3x2 (90-95-85%)

Kyykky stopeilla 5x5x50% (3s stopit)

Kulmasoutu 8x8

Bench Press

4 x 4 x 75%

SO 2:30

EMOM 12

1 min : Snatch High Pull + Hang Squat Snatch ( under knee) 70 - 85%
2 min : 2 BMU

Front Squat

3 x 3 x 70%

SO 2:30

AMRAP 20:
500 Meter Row
50 AbMat Sit-ups
30 Russian Kettlebell Swings 32/24kg

35 min.

1000m soutu tai 2000m pyörä
100 naruhyppyä
50 istumaannousu
500m soutu tai 1000m pyörä
50 naruhyppy
50 Yhden käden kahvakuulaheilautus

jerk in split 3 x 3

jerk balance 3 x 3 @30-40% 1rm

split jerk 4 x 2 @50-70% 1rm

Defisit Push Up (RIR 2-3)
- käytä defisittiin DB tai levypainoja

90s: Bike
Rest 30s.
90s: Row
Rest 30s.
2min: Ski
Rest 30s.

• Go by feel. Sustainable pace.

45 minutes :

10-12-14-16-18-20.... Calories

Echo Bike
Row
Bike Ergo