Metcon (reps)

6 rounds, AMRAP in 2 minutes, followed by 2 minutes of rest.
Alternate between A & B.

A )

5 Deadlifts @ 2 x BW
ME bar over burpees

B )
10 Deadlifts @ 1.5 x BW
ME bar over burpees

Accessory:

80 (40/40) Windmills. Break anyhow

OR

50-100 GHD sit-ups. Break anyhow

Metcon (for quality and min rest)

33-27-21-15-9 reps of:
Calories row
Weighted box step overs. Use only one dumbbell.

Choose a moderate weight for the dumbbell and height for the box.

Timecap: 20 minutes.

Accessory:

Spend 20-30 minutes stretching

Metcon (time)

”Christine”

3 Rounds for time:
500m row
12 Deadlifts @ BW
21 Box jumps 24”/20”

Accessory:

4 x 10 Stiff legged deadlifts - heavy
4 x 10 Double KB front squats - heavy

Metcon (time)

21-15-9 reps for time of:
Squat cleans 60/40kg
Ring-dips

Timecap: 12 minutes

4x8

2 secs down 2 up
1 Min rest 60% of back squat

Heels up on 15 or 10kgs

5x2 85%

E90s x 10

3x3 jerk
3x2 jerk
4x1 jerk

Power Snatch EMOM
- 5 x 3
- Rest 2min
- 5 x 2
- Rest 2min
- 5 x 1

Painojen lisäykset lepotauoilla, ei sarjojen välissä.

5 rounds For Time :

22 Kettlebell Swing 32/24kg
22 Box Jumps 24"/20"
400m Run
22 Burpees
22 Wallball Shots 20/14p

TC 45

Maastaveto 10,10,10 jätä reilusti varaa
sarjojen välissä leuanveto sama toistomäärä