12 min AMRAP
10 lunges 80kg/50kg
50 DUs
10 push ups

AMRAP 16'
12 Alt. DB Push Press @2x22,5/15kg
12 T2B
12 Double DB Squat

5 Burpee at 0:00 and every 2 minutes"

For Time:
800 m Run
20 Power Clean @50/35kg
20 Box Jump Over @60/50cm
40 DU
400 m Run
10 Power Clean @60/40kg
10 Box Jump Over @70/60cm
40 DU
TC: 17'

Ring push up 4x12
Front squat 5x2

2-3 Rounds:
30s. Russian Ab Twist
Rest 15s.
30s. (Weighted) Superman Hold
Rest 15s.
30s. Medicine Ball Lateral Climbs
Rest 1min...

Clean + Jerk 6x1
Biceps curls 3x15
Triceps extensions 3x15"

OFF-SITE WORKOUT

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Metcon (time)

7 Rounds for time of:
7 Thrusters
7 Object facing burpees

Harjoituksen tarkoitus on kehittää voimakestävyyttä sekä maksimikestävyyttä. Tavoite on tehdä harjoitus mahdollisimman nopeasti aikaa vastaan.

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WARM-UP:

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Snatch complex

5x complexi läpi:

Hang power snatch + hang squat snatch + squat snatch from the floor

*Kuorma about 50-60% max
*Lepää 60 sec settien välissä

Relax & Enjoy Life !

Warm up
2 rounds
400m light run
10/10 banded standing fire hydrands
15 banded air squats
15 banded hip bridges
8 push up to downward dog
9-7-5 reps of todays workout movements : suitcase dl, hang clean and stoh. light and moderate weight.
then test one round 9-7-5 reps with working weight.

Workout (modified DB/KB "DT")
10 rounds for time
12 suitcase deadlifts (R/L)
9 hang clean (R/L)
6 shoulder to overhead (R/L)
Alternating times 1 full round with right or left hand. Totally you will do 5 time for both sides.
Use dumbbell or kettlebell for this workout.
goal would be use 22,5/15kg db or 24/16kg KB.
Accessory / Omatoimi ekstra
3-4 rounds
8-12 lawnmover row
8-16 hr push ups

equipments you need :
miniband for warm up
2-3 kb or db's