Tempausveto + tempaus riipusta polven alta
2x 1+1 @70%
2x 1+1 @73-75%

Tempaus
4x2 @+75%

Rinnalleveto + ylöstyöntö
4x 1+2 @70-80%

Treeni 3
Warm Up
3 rounds
1 min cardio
12-16 cossack squats
6+6 single arm plate ohs
10 push ups

Strenght
Overhead squats 5-4-4-5 reps @60,70,75,60%
rest 1.5-2 min bwn sets

EMOM 9 of thrusters , barbell taken from floor
min1 ) 3 reps @65%
min2 ) 2 reps @70%
min3) 1 rep @75% of 1rm thruster/push press

Metcon
3-4 sets
250/300m rowing or 16/20 cal air bike
12-20 push ups
3 hengen kiertona, aina kun laite vapautuu, uusi kierros käyntiin.

WOD-liigan karsintalaji 2
"Miten tää kantsii jakaa?"

Row for time:
3 000m (miesparit)
tai
2 750m (sekaparit)
tai
2 500m (naisparit)

Soutumetrit jaetaan vapaasti. Aina, kun soutaja vaihtuu, tulee parin tehdä synkronoituja ilmakyykkyjä nousevassa sarjoissa: 10–15–20–25–30–35…

Time cap: 15 min

10 sets of Snatch
Sets 1-5: 3 @70-75%
Sets 6-8: 2 @75-80%
Sets 9-10: 1 @85%
- Rest as needed between sets.

1: 12/10cal Ski
2: 12 WB 9/6kg
3: 12 T2B
4: 12 Ring Dips
5: Rest

EMOM 9:
1: 10 KBS (RU) 24/16kg
2: 3-5 High Box Jumps 80/60cm
3: 7-10 Burpees

60s on 30s off for 6 rounds:
a) row
b) air bike
c) box jump / get over
d) bike erg/ski
e) burpee

Treeni 3
Warm Up
2 rounds
1 min row
1 min air bike or bike erg
10 ring row
10 scapula rolls
10 alt leg v-ups
10 good morning with db/plate againts chest
10 walking lunges

Metcon
Emom 28 or 32 (7 or 8 rounds)
1) Rowing x 50sec (14-13/11-10 cal)
2) TTB x 6-12reps or V-ups x 10-15 (max 30s)
3) Air Bike x 12-9/9-7 cal (max 50s) (tarkoitus pitää mod/fast pace)
4) Suitcase deadlifts x 8-10 reps each side @12-20/24-32kg

Accessory Work
3x15/15 seated db press @5-10/10-15kg
3x15-20 hamstring curls on rower
rest as needed

Emom 9x3 Bench Press 75% 1RM

3 rounds for quality:
10+10 Banded Pallof Presses w/ rotation
15 Deadbugs (2=1)