MAP Ladder:

3 Min AMRAP
3 Power Cleans 40/30
3 Front Squats
3 Push Jerks

• 3 min BREAK
  

3 Min AMRAP
3 Power Cleans 50/40
3 Front Squats
3 Push Jerks

• 3 min BREAK
  

3MIN AMRAP
3 Power Cleans 60/50
3 Front Squats
3 Push Jerks

• 5 min BREAK

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4 Rounds FT, CAP 8 min

21 v-ups
12 burpees

75 x Double-Unders
42-30-18
KBS 24/16 kg
Hand release push-up
-rest 2 min-
21-15-9
KBS 24/16 kg
KB push press 24/16 kg
75 x Double-Unders

1 Reps max

For time:
3 rds:
15 thruster 95/65
15 c2b
3 rds:
20 step OH walking lunges 95/65
10 power snatch 95/65
3 rds:
15 SDLHP 95/65
15 stoh
Rest 5 min btw metcons.

Venytelkee ja tosi käpsyt erittäin paljon.

Juniori voi kanssa venytellä :)

^ ^^ ^

AMRAP 3:

3 Power Cleans 60/42,5kg
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:

3 Power Cleans 75/50kg
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:

3 Power Cleans 85/57,5kg
3 Front Squats
3 Push Jerks

For Time:

3 sets of: 7x200m, :20 rest

Rest 1:00 between sets

Open Gym 8:30am post if coming

5:15am open gym
6:00pm open gym is CANCELLED