Aikaa vastaan parin kanssa:

• 2016m soutu / lankkupito
• 66 käsipainotempaus (N 15kg / M 22,5kg)
• 65 toes-to-bar
• 55 goblet-kyykky (kuula)(N 10kg / M 16kg)
• 53 burpee
• 37 thruster (N 35kg / M 52,5kg)
• 21 chest-to-bar
• 37 thruster (N 35kg / M 52,5kg)
• 53 burpee
• 55 goblet-kyykky (kuula)(N 10kg / M 16kg)
• 65 toes-to-bar
• 66 käsipainotempaus (N 15kg / M 22,5kg)
• 2016m soutu / lankkupito

Toistot voi jakaa haluamallaan tavalla. Soutaa saa vain silloin, kun toinen parista on lankussa.

5 sets of:
2 Snatch Grip Push Presses + 1 OHS
- Rest 2mins btw sets.

Set 1: 60% of limiting lift
Set 2: 65%
Set 3: 65%
Set 4: 70%
Set 5: 70%

3x3 Snatch High Pulls @75-85% 1RM Snatch
- Rest 2min btw sets
- Looking to pull bar as high as possible, to the chest level.

5 sets of:
1 Hang Power Snatch + 1 Power Snatch
- TnG sets
- Rest 2min btw sets

Set 1: 65% 1RM Power Snatch
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75+%

Squat snatch 8x2x70%

A,
In 15 mins
Find 1RM of :
Hang Squat clean
- high, mid or Regular is also allowed
- Rest 2-3 mins btw Heavy sets
- Build up in about 5-6 sets
B,
Amrap 14 mins
10 lateral Burpees over the bar
1 round of “Macho Man”
10 lateral Burpees over the bar
2 rounds of “Macho Man”
10 lateral Burpees over the bar
3 rounds of “Macho Man”
10 lateral Burpees over the bar
4 rounds of “Macho Man”
10 lateral Burpees over the bar
5 rounds of “Macho Man”
.
.
.
Weight @60/43kg
Goal : set of 5 or more!

“Macho Man”
3 Power Clean
3 Front Squat
3 Push Jerk

Penkki 4x8x65%

Sotilaspenkki 65% x amrap

Kulmasoutu vastaotteella 5x15

Vipunostot eteen levytangolla 5x15

Yhden käden vauhtipunnerrus 3x6

30min amrap
500-m row
25 air squats
400-m jog/walk
25 kb swing

40min for quality (A,B,A,B.....)
A: row 4min
then 3 rounds
10 ring row
10 db snatch alt.
10 box jump

B: bike/ski 4min
then 3 rounds
10 steps walking lunge
10 sit up
5+5 single arm db push press

45 min PK
3000m jog
25 cal row
30s hang
30 s HBH
30 s ABH