A,( 15 mins to build up)
10-8-6-4-2
- Thruster taken from floor
- Each set as heavy as possible
- 2 mins rest between sets
- perfect form !

B,
Partner “Macho Man” with a twist
Amrap 4 mins (relay style )
3 Power Clean @52/35kg
3 Front Squat
3 Push jerk

2 mins rest

Amrap 4 mins (relay style )
2 Power Clean @60/43kg
2 Front Squat
2 Push jerk

2 mins rest

Amrap 4 mins (relay style )
1 Power Clean @70/47kg
1 Front Squat
1 Push jerk

Partner “A” completes a full round then partner “B”!

HS-walk 4x20m or Shoulder taps 4x50 or work on your HS-walk for 15 min

Valakyykky 5x5
-kevyt/liikkuvuus

Kyykky 1x90%

Stoppi-kyykky 3x2 (50-60-70%)

SitUps 3x20

Valitse 1 seuraavista:

Etuheilautus 100 toistoa AFAP
-naiset 12-16kg, miehet 24-28kg

Kelkka 10 suoraa (edes-takas) AFAP
-kelkka + 50% omasta painosta

Soutu 2000m
-tavoiteaika edelleen surullisen kuuluisa 8min!!!
-pääasia kuitenkin, että keuhkot saa kyytiä :)

3-4rounds:

8+8 bicep curl
8+8 suitcase deadlift
30-60s plank

Reverse Crunch: 3 x 10 3s in 3s out. Rest 60s.
+
- Adductor Rockback Stretch x 60s each
- Pigeon Stretch x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhales

2 Power Snatches + 2 Overhead Squats
- Rest 2-3mins btw sets.

Set 1: 60% 1RM Power Snatch
Set 2: 65%
Set 3: 68%
Set 4: 70%
Set 5: 72%
Set 6: 72%

Speed Deadlift 8 x 3 @ 75%

25 pull ups
50 deadlift 60 kg
50 push ups
50 box jumps
50 floor wipers 60 kg
50 KB snatch 16 kg (25/25)
25 pull ups

Superset x 4 rounds
Single Arm Half Kneeling Tornado Press x 8 each.
Rest 45s.
Single Arm KB Row with Rotation x 8 each.
Rest 45s.

Aim heavier or match last week

4x 8min ON/2min OFF

Teams of three

A) Echo Bike —>
5x7m Shuttle Run + 12 KB Swings + 5x7m Shuttle Run —>
Rest

B) Row —>
5x7m Shuttle Run + 12 Box Jump Overs + 5x7m Shuttle Run —>
Rest

C) BikeErg —>
5x7m Shuttle Run + 8 Burpees + 5x7m Shuttle Run —>
Rest

D) SkiErg —>
5x7m Shuttle Run + 12 DB Snatches + 5x7m Shuttle Run —>
Rest