A,
1x [ 1 High Hang Clean & Jerk + 1 Hang Clean & Jerk + 1 Clean & Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
21-15-9 reps, for time of:
Burpee Pull-up
Deadlift@125/84kg
Bike Erg Calorie
Goal: sub 11 mins

C,
Complete as many rounds as possible in 12 mins of:
10 Double Kettlebell Swings, 24/16kg
Bear Hug Carry, pick load, 15m
Farmer Carry, pick load, 45m

Maksimireeni

4 x 8/8

Do as superset with the bench press.

4 x 8/8

A,
3 rounds for max reps of:
max rep Row Calories, 3 mins
max rep Dumbbell Push Press, 15/10kg 1 min
max rep Dumbbell Walking Lunges, 15/10kg, 1 min
max rep Bike Erg Calories, 3 mins
4 Renegade Rows, 15/10 kg + 8 Alternating Mountain Climbers, 1 min
max rep AbMat Sit-ups, 1 min

B,
2 rounds for quality of:
20 GHD Sit-ups
20 Ring Muscle-ups

C,
4 rounds for quality of:
Side Plank + External Rotation, pick load, R 30 secs
Rest 10 secs
Side Plank + External Rotation, pick load, L 30 secs
Rest 10 secs
Bent Over Fly, pick load, 30 secs
Rest 10 secs

LÄMMITTELY

Liikkuvuus kepin kanssa
Kiertäjäkalvosimen vahvistus kuminauhalla

CIRCUIT
2x 90s./30s.
1. Vipunostot selinmakuulla kp
2. Dead bug
3. Vipunostot taakse kuminauha
4. Punnerrus
5. Vipunostot sivulle kuminauha
6. Air squat

For Time [13 Minute Cap]:
10 Reps @ 58% 36KG

8 Reps @ 66%

6 Reps @ 75%

4 Reps @ 83%

2 Reps @ 91%

4 sets , alternate A & B, @24/16

A: AMRAP 3 mins
Goblet Squat Clean Thruster x 10
Goblet Squat x 10
Bicep Curl in Squat x 10
1 min rest

B: AMRAP 3 mins
One Arm Russian Swing x 10 (5/5)
One Arm Jerk x 10 (5/5)
One Arm Row x 10 (5/5)
1 min rest

Afterparty
100 KB Sit-Up Reach @24/16

500m row
3 rounds
7 banded RKBS
5 bird dog row e/s

---

Deadlift
5x every 2:30min
7 @70% of 3rm

5 RFT

20 Cal Echo Bike
40 HR push Ups
60 Double Unders

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