15 ROUNDS FOR CALS

• 1:30 work
• 0:30 Rest

Score is total cals - Record details in description

5 x 8 reps

Jerk: 1/3

4x4
2 jerks with 2 sec pause in dip and catch + 2 jerks (normisti)
-2min rest

tanko räkistä

eli ekat 2 työntöä niin, että pidät 2s pausen dipissä eli vauhdinotossa sekä vastaanotossa eli kun tanko on pään päällä. Viimeiset kaksi toistoa tee normaalisti

4 sets:

set of seated rope pull ups (esim 2+2, 3+3, 4+4)
8 seated db push press
- 1.30 rest between rounds

köydellä siis istu lattialla ja tee leuanveto köydellä! Vaihda kädet toiste päin puolivälissä

2-3 Rounds @ 3 RIR
8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises

EVERY 5min x4

18/14 cal ski
20-10 push ups
15 burpee over bar

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
3-5 strict pull ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Balance + Pause Overhead Squat 4x2+3reps@70-80-85-90% of 1rm snatch
rest 2.5-3.5 min bwn sets
Clean Deadlift with straps+ Sharp Box Jump 4x5+5reps@90-100-105-110% of 1rm clean
rest 2.5-3.5 min bwn sets
Strict Pull Ups 10+8+8+8reps + 20-16-16-16 reps of push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon (80-85% effort)
3 rounds of
6-8 double kb hang snatches @16/24kg's
rest 15-25 sec
4-6 burpee box jump overs @60/75cm
rest 15-25 sec

after 3 rounds of snatches and bbjo's take 4 minutes rest and then

3 rounds of
6-8 double kb hang clean&jerks @16/24kg's
rest 15-25 sec
6-8 burpee box jump overs @50/60cm
rest 15-25 sec

3x 10sec niin et toinen auttaa

Incline Dumbell Bench Press
3x8

Bench press 3x4, 1x8