4x6 shoulder Press
(n.70-75 %)

Voimistelutunti, teema vaihtelee

20 minuuttia aikaa seuraavaan:

3 kierrosta:
15 wall balls 20/14, 12 box jumps, 9 DL 100/70,

Rest 2 min.

Sitten, yritä löytää maksimipaino seuraavassa kompleksissa:

1 cluster + 2 thrusters. Voit yrittää niin kauan kunnes epäonnistut tai 20 min raja tulee vastaan.

6 rounds for time of:
10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500m row/ski/21cal Echo Bike

Option

4 rounds for time
10 Front squats
10 Hang power cleans
10 Bar over burpees
300 row/ski/12cal Echo Bike

Timecap 45min

For time:

1000 box step ups with 20/15kg ruck pack

50cm box

Ota oma reppu mukaan. kiekkoja tai käsipainoja reppuun.

Every 2:30

Goal is to add weight every week or start @ ~xx% of 1RM Back Squat

3 x

1) 8 x Back Squat ~60%
2) 10 x Front Squat ~50%
3) 12 x Lunge (Back rack) ~40%

Every minute, on the minute: Clean & Jerk

RX

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Snatch 43/30 kg
Time cap: 12 minutes

———————————

SCALED

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees

Snatch 30/20kg, may step over bar on the burpees
Time cap: 12 minutes

5x10 @65-70%

"Filthy Fifty"

50 Box Jumps 24" / 20"
50 Jumping Pull-ups
50 KB swings 1 pd / 0.5 pd
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45 lbs / 30 lbs
50 Back Extensions
50 Wallball 20 lbs / 14 lbs
50 Burpees
50 Double unders

tc:30:00