3 roounds for quality
10-15 strict chin ups
15- 20 GHD sit-ups
10-15 plyo push ups
- käytä levypainoja 20/15 kg"

5 sets of 10 push-ups with added weight (vest, plate, ball, etc)
Keep good form, rest as needed to do every set unbroken but not more than necessary.

1 Snatch

Go by feeling, NO FAILS!!!

Teams of 3
21-15-9
Cal row
Kbs
burpee box overs
30-20-10
Cal bike
HR push ups
Abmat sit ups
10!
Wall balls
Box jumps
T2b

A.
Power snatch: 5x2 (~85%)

B. Push press: 5x3 (Heavy)
(Behind neck/snatch grip)

B.
OHS: 5x3 (~80-85%)

C.
Midline:
Weighted Sit up: x50
Abmat sit up: x50

Kuten otsikossa.

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 jings
20 singles
30 sec plank

Metcon/*Rx(15)
4-8-12-16-12-8-4
lunge 75/55-*95/65
row
bfsu

bench/squat/deadlift(15)
5x2

Finisher
stretch and roll
100 abs of choice

06062014

Lepo/väliin jäänyt harjoitus