Penkkipunnerrusta
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LÄMMITTELY
10 min AMRAP
45s ergo
5 YTW
10 vuorojaloin askelkyykky kierrolla
10 istumannousu
5-10 penkkipunnerrus (kevyt)
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PRIMER
3x6 penkkipunnerrus, 3sek stop pohjassa

PENKKIPUNNERRUS
2x12, 2x10 @54-56%/1RM
-2-3min lepo sarjojen välissä
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APULIIKKEET
1x5, 1x3 ,1x1 (lisäpaino-) leuanveto myötäotteella (tarvittaessa kuminauha-avustus)
3x10 vipunosto taakse RPE 7
3x8+8yhden käden kulmasoutu käsipainolla RPE 9

-1-2min lepo sarjojen välissä
-tee leuanvedot ensimmäisenä

4 sets:
3x (1 Hang Snatch High Pull + 1 Hang Power Snatch + 1 Overhead Squat) @5/10 RPE
- Rest as needed btw sets

• SPEED WORK: Meant to be with light weight and working speed, explosiveness and timing.

In teams of 2 share the work and complete as many rounds as possible in 40 minutes:
100 cal row
80 sit ups
60 wall balls
40 med ball cleans
20 push ups

3 rounds:
2 min run
2 min rest
2 min amrap: 10 wall balls, 15 sit ups
2 min rest
2 min bike
2 min rest

For time:

3000 m / 2500 m row
3,4 km run or 5 miles (8 km) / 4 miles (6,4 km) assault bike
100 wall balls 9/6 kg

45 minutes timecap.

4 rounds for time:
1,2 km trail run or 4 min run + 4 min ski
30 overhead squats (35/25 kg)

40 minutes timecap

In teams of two alternate 3 rounds of both amraps:
A): 4 min run/row/bike
– 2 min rest –

B): 4 min amrap:
15 cal ski
12 prisoner tall kneeling to standing
10 sit ups
– 2 min rest –

Partners start from different stations.

3 rounds:

3 min bike or ski
3 min amrap: 16 KB swing snatches + 10 wall balls
1 min rest
3 min run or row
3 min amrap: 50 double unders + 20 sit ups
1 min rest

6'min to set barbells and mobility

Then...

4 Sets of 4'min: Building to challenging:

Clean Complex
1 Clean pull + 1 Power clean + 1 Hang power clean

Rest 3'min Then...

1'min max reps of Power cleans @80%

Bear Complex Tc 35' min

5 Rounds For Load Treenaaja & Kuntoilija

Complete 7 Unbroken Sets of Barbell complex:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press