Huoltoa +

EMOM 3
1 min : 15 clean & jerk 60/60/45/40/37,5
2 min : 12 clean & jerk 70/70/50/45/40
3 min : 9 clean & jerk 75/75/55/50/45

AMRAP 6
10-8-6-4-2 DB devils press 22,5/20kg/17,5/15kg/12,5kg
8 box jumps

Remaining time Max dumbbells squat cleans

75 Power Snatches, 35/25
75 Back Squats, 35/25
75 Hang Power Cleans, 35/25
75 Thrusters, 35/25

12 min aikaa, päivän maksimi

2 x vauhtipunnerrus + 3 x raakatyöntö

12 min aikaa, etsi maksimi
1x tempaus + 1x valakyykky

Shoulder mobility of coach

In 20min
3 - 3 - 3 Overhead squat

Dumbell movements

Partner workout:

30 rounds
5 deadlift (RX 120/90 kg)
5 Wall Ball
Timecap 25 min

Easy recovery pace:
5min Row/Run/Ski or Bike
4min
3min
2min
1min
1-2min rest btw sets. Heartrate should go under 100.

18-15-12-9-6-3 reps for time of:
Thrusters 30/20
Power snatches
Toes-to-Bars

Wall Ball
Knees to elbows

5x 2min on 1 min off
8 wall ball
8 box over burpee
8 K2E

Warm up(0:00-10:00)
:30 sec bike(moderate)
:30 sec air squat

:20 sec active spiderman
:20 sec active samson

:10 sec row(fast)
:10 sec walkouts

Mobility(10:00-15:00)
couch stretch-1:00 min per
pigeon pose-1:00 min per

Skill/Teach(15:00-25:00)
Airdyne-
knees over pedals
use arms

Wallball-
range of motion
relax arms
ball high

Double unders-
arms close to sides
hands in front
bound
du prep:
10 singles normal
10 singles big jump
10 double tap
10 du's or du attempts

Run through(25:00-30:00)
5 cal bike or row
5 wallballs
10 double/single unders

Metcon(17)
5rds
1:00 min cal bike/row
1:00 min wallball 20/14
1:00 min double unders/singles
1:00 min rest

Opt(12)
4x2 bench/strict
800m run
3x5 bent over row
5x5 ghdsu

Finisher
30 t-raise
:30 sec s/a para
100 crunches
50 temp tantrum
1:00 min quad stretch