6 x alkavalla 2 minuutilla

1 rinnalleveto riipusta + 1 rinnalleveto polven alta + 1 työntö, rakenna maltilla hyviin asentoihin keskittyen

EMOM x 12

4 x 3 pc&jerk
4 x 2 pc&jerk
4 x 1 pc&jerk

4x6 reps V2
rest 2 min between

4-6 x 1min on/ 1min off alternating between
8-10 double db hang clean 45/25lbs +max reps box over burpee

For time:
100 pull ups
100 push ups
100 sit up
100 air squat

TC 30

Last time 12.11.2017

In 20min
- find a heavy snatch double

AMRAP 12
10 Pull-Ups
15 Box Jump-Overs @61/51cm
20 Goblet Squats @24/16kg
- With a partner, waterfall style

4 x 4min on / 2min off:

A) 30 DU/crossover single under
15 abmat sit up

B) 12/9cal bike/row/ski
12 db box step up 1x 50/35lbs

AMRAP 8

200m Row / 400m Bike ( Alternating )
5 DB Shoulder to overheads @ 2 x 22.5/15kg
5 Toes-to-bars
10 DB Deadlifts @ 2 x 22.5/15kg

Bulgarian Split squats
4 x 7 reps/ side

rest 90 seconds

-ota haastava paino näihin