2 rounds of 40s on / 20s off
:45 db snatches
:45 burpees
:45 ring row
:45 reverse lunges
:45 abmat sit ups

Split jerk drop 3x5
Split Jerk press 3x5

• Pidä painot kevyenä. Voit tehdä kepillä/tangolla tekniikka harjoitukset tai lisätä hiukan painoa jokaisen sarjan jälkeen.

Every 1,5 min for 15 minutes (10sets)
Power clean + hang power clean + 2 push jerks
use 50-75% of 1 rm clean&jerk

Work with partner alternating times
odd : 200m run + push ups x 10-15 reps
even : 80m farmers walk + burpee box jumps x 5-10
Goal is to go about 80-85% effort when you work and then have time to rest while your partner is working.
Flow : person one do 200m run + push ups -> person two do same thing 200m run + push ups. Then person one do 80m farmers + burpee box jumps and person two do same thing. Repeat total 3-4 times.

Today we'll take it easy and watch some Games highlights

4x AMRAP 6 / rest 3min between amraps

A) machine calories
B) 5 pull up, 10 kbs@24/16kg, 15 sit up

(A+B+A+B)

Every min for 15 minutes
mins 1-3
3 squat snatches @50-60%
rest 4th min
mins 5-7
2 squat snatches @60-70%
rest 8th min
mins 9-15
1 squat snatch @70%+

EMOM 40

1 minute : 11 Wallball 9/6kg (20/14p)
2 minute : Max. Calories Echo Bike. Work 0:20
3 minute : One Arm Overhead Walking Lunge 20m (DB/KB)
4 minute : 0:40 Hollow Hold
5 minute : 17 Ground To Overhead /w Plate 15/10kg
6 minute : 0:40 Reverse Plank
7 minute : 8 Sandbag Clean 60/40p
8 minute : Deadhang on pull up Bar

AMRAP8:
10 alt. DB snatch @ 15/22,5kg
6 DB box over
2 wall walk

5 rounds for time:

• 12 x dumbbell snatch
• 12 x box step-up (60/50cm)
• 12 x kettlebell swing (32/24kg)