1min Wallball Shots
1min Heavy Kettlebell Swing
1min Box Jump
1min Push Press
1min Double Unders
1min Rest

3 Rounds, For Reps

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Find your 3 RTM Front Squat in 15 min!

Technical max means the following standards have to be met in every rep before adding weight:

4 kertaa Back squat, 85-90% BS max.

4 - 4 - 4 - 4

Lepää 3min.

Every 1:30

Goal is to add weight every week or start @ 50% of 1RM Back Squat

4 x

1) 4 x Front Squat
2) 6 x Back Squat
3) 8 x Front Rack Lunge

Clean Complex
1 hang clean + 1 front squat + 2 Split Jerks

1) Row/Assault...
2) 10 KB/DB/BB Thruster
3) rest

Tekniikka:

1. Päällä seisonta - kädet ja pää muodostaa kolmion
2. Jalkojen liikuttelu päälläseisonnassa
3. Käsilläseisonta
4. Käsilläseisonnasta päälläseisontaan, pää laskeutui käsien eteen kolmioon
5. Potku taaksepäin/ylöspäin
6. Kippi käsilläseisontapunnerrus

12 min AMRAP:

• 6 deadlifts (50% of 1RM)
• 12 wall balls

1/4 Murph:

400m Run
25 Pull-Up
50 Push-Up
75 Air Squat
400m Run

TC 12min

Event 1:
5min AMRAP
Thruster
2-4-6-8-10-12…
Toes to bar
3-6-9-12-15-18…

3 min break before event 2
—
Men: 50kg
Female: 35kg
Men scaled: 40kg
Female scaled: 30kg

Event 2:
5min AHAP
Find max weight to following complex
– clean
– front squat
– hang clean
– front squat
– stoh

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