Voit tehdä jonkin viikolla väliin jääneen treenin tai vaikkapa kehonhuoltoa

5 rounds of: AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

”Mini-Nancy”
3 rounds
400m run
15 OHS 42,5/30kg

With a continuously running clock perform
1 Pull Up in the 1st minute
2 Pull Up in the 2nd minute
3 Pull Up in the 3rd minute
Continue until you cannot complete the required reps in the minute allowed.

4x2 Jerk

Every 30 sec for 8 minute:
*Power clean and push jerk
(start easy and put more weight per every second set)

Complete as many rounds as possible in 30 minutes of:

• 12 walking lunge steps
• 15 GHD sit-ups
• 15 hip extensions
• 5 muscle-ups

4×3 Jerk (Quality, no fails)

Choose ONE of the following sports:
Swim Repeat 200m, 1:30 off until form/pace deteriorates
Bike Repeat 5k, :60s off until form/pace deteriorates
Run Repeat 1200m, :60s off until form/pace deteriorates
Row Repeat 1000m, :60s off until form/pace deteriorates

Squat
3x3 Front Squat, across

Complete As Many Reps As Possible in:
1 minute of Power Snatches, 60/40
1 minute rest
1 minutes of Pull Ups
1 minute rest
1 minutes of Power Clean and Jerks, 70/50
1 minute rest
1 minutes of Pull Ups

3 minutes Rest

3 RFT:
50 Sumo Deadlift Hihg Pull
12 Burpees
21 Box Jumps, 61/51 - Games Standards