4min on / 2min off x4 w/ partner:
10 partner syncro goblet squat
20 kbs, YGIG
10 syncro burpee
20 / 18 / 16 cal machine, YGIG

AMRAP 12, rest 0:30 between rounds

10 Squat w/ KB 24/16kg
12 Kettlebell Swing 24/16kg
14 Air Squats

Voima
4rds as a superset, rest 1min between sets
1-2xKB Reverse lunge 12
Dead hang 10-45s

Metcon
PariWOD: amrap 12, u go, i go
Squat to ball 16
Sit up 16
WB 16
Worm push up 16

touch and go jerk from blocks

5x
1 jerk + 2 tng jerk from blocks
every 2.30

työntöä blokeilta. eka toisto normaalisti ja palauta tanko blokeille. Seuraavat kaksi toistoa touch and go, eli heti kun tanko palaa eturäkkiin niin lähdetään uuteen toistoon

EMOMx12 (4 rounds)

1) 20-30s hangin L-sit
2) 6-12 weighted ring row feet on the box
3) 6-12 weighted push ups

tämä on voimasetti, haasta siis kunnolla rengassoudussa ja punnerruksessa! pitää olla raskas!

Establish days heavy:
Power Clean & Jerk
- Focus on pulling technic and explosive final leg drive and extension!!!

—then—

3 sets:
1 Clean Pull + 1 Hang Clean Pull + 1 Power Clean & Jerk75-80%
- Rest as needed

7 sets of Front Squat:
Set 1: 5 @60%
Set 2: 4 @65%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 1 @80%
Set 6: 1 @85%
Set 7: 1 @90%
- Rest as needed

Perusleukoja

AMRAP8
8+8 box step up
16 russian twist

r2min

AMRAP8
16 steps walking lunges
16 windshield wipers

E3MOM x4
4 back squat
30s plank hip rotations