Category: Yleinen

ON THE MINUTE FOR 15 MINUTES:
MINUTE 1-5: 3 POWER SNATCHES AT 60-65% OF YOUR 1RM SNATCH
MINUTE 6-10: 4 POWER SNATCHES AT 55-60% OF YOUR 1RM SNATCH
MINUTE 11-15: 5 POWER SNATCHES AT 50-55% OF YOUR 1RM SNATCH

PARISKABA LAJI 2

“K”
AKA

“KAREN”

Athlete A.

150 Wallball 20/14

Athlete B.

150 Wallball 20/14

Cap. 16min

DB SPLIT PRESS
3 X 5
JERK BALANCE
4 X 3
JERK IN SPLIT
4 X 3
HANG POWER CLEAN & JERK
4 X 3

EVERY 3 MINUTES FOR 5 ROUNDS:
3 FRONT SQUAT @60% 1RM
6 BOX OVER BURPEE
12 KETTLEBELL SWING 32/24KG

3 ROUNDS OF:
3 MINUTES OF TURKISH GET-UPS
2 MINUTES OF DOUBLE-UNDERS
1 MINUTE OF REST

15/10KG

2 ROUNDS:
4 MINUTE AMRAPS OF:
A. 600M RUN
REMAINING TIME MUSCLE-UPS
REST 2 MINUTES
B. 1 MINUTE OF MUSCLE-UPS
600M RUN
REST REMAINING + 2 MINUTES

AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES OF:
4-6 STRICT TOES TO BAR
6-10 PUSH-UP
8 OHS 40/30
UNBROKEN SETS, REST AS NEEDED BETWEEN MOVEMENTS.

PARISKABA LAJI 1

“DB101 DEVIL’S PRESS”

20-2 (20-18-16-…2) OF
DEVIL’S PRESS 15’s/10kg’s
20 BURPEE OVER DB’S BETWEEN ROUNDS

DEVILS PRESSES DIVIDED EQUALLY IN ALL ROUNDS. IN 1ST ROUND
ATHLETE A DOES 10 REPS, THEN ATHLETE B DOES 10 REPS. BURPEES CAN BE DIVIDED ANYHOW.

CAP: 20 MINUTES.

SPLIT SNATCH
1-1-1-1-1

HANG SNATCH
1-1-1-1-1

PRESS SNATCH BALANCE
3 X 5

EVERY MINUTE ON THE MINUTE FOR 30 MINUTES OF:
1. CALORIES ERG
2. BOX STEP-UPS 70/60CM
3. HANG CLEAN 50/35KG
4. TOES TO BAR
5. WALLBALL 20/14LBS
6. REST

TEST THE FIRST ROUND FOR REPS AND TRY TO MAINTAIN SAME AMOUNT OF REPS IN THE LATTER ROUNDS.