For time
da 0 a 10
9 6 3
Power snatch 50kg
Burpees box jump over 75cm
Da 10 a 20
12 9 6
Power snatch 42.5kg
Box jump over 60cm
Da 20 a 30
15 12 9
Power snatch 35kg
Bar facing burpees

10 Min amrap

• 2/4/6/8/10….. alt hang clusters 17.5
• 5 burpees

A)Rowx50-40-30-20-10cal
B)1arm stohx5+5 (DB22,5/16kg)

Shoulder to overhead technique
*Ylöspäin työntävät liikkeet: push press/push jerk/split jerk..
*Pilkotaan liikkeet pieniin osiin ja käydään läpi näitä tukevia harjoitteita.
*Jokainen suorittaa omalla tasollaan!

WOD
15min
Max cal erg
EMOM2:30: 5 push up+10 sit up+15 air squat

*Hae 15 min aikana maksimi kalorit ergolla, 2,5 minuutin välein suorita 5 punnerrusta + 10 istumaannousua + 15 kehonpainokyykkyä. Huom. treeni alkaa punnerruksista.
*Pyri tasaiseen työskentelyyn!

For time in teams of 2:
30-60-90
Calories Bike/Row/Ski
Hang Power Snatch 35/25kg
15-30-45
Burpee Pull-ups

Goal: Sustainable effort. Split work evenly among all three people.
Scale burpee pull-ups by using lower bar. Rx is 30cm above reach
TIME CAP = 30:00

Tabata: 8x 20s/10s
Ski erg & käsipainotempaus

A,
Zercher Carry 1-1-1-1-1, using heaviest weight per set
Overhead Carry 1-1-1-1-1, using heaviest weight per set

15m for each movement.

Super set the movements if you like.

B,
5 rounds for max reps of:
Partner 1 do:
Row 500 m
Partner 2 do:
max rep [ 6 Deadlifts + 3 Hang Squat Cleans + 1 Push Jerk ]@84/57kg

Complete in teams of 2.

C,
3 rounds for quality of:
Banded Monster Walk 7,5m
10 Barbell Good Mornings, pick load
Banded Monster Walk, 7,5m
Glute Bridge Hold, 30 secs

Banded Monster Walk- forward then backward
Barbell Good Mornings- with band hip distraction

• 45 Degree Biphasic Hip Flexor Stretch x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

1.) Tall clean to press 5x3
2.) Hang Power clean @above knee 8×3
3.) Front squat 5×5
4.) Bench press 5×5
5.) 4×
A.1 Russian twist ×20
A.2 pinc grip carry 30m

EMOM 15
1. Cal row 15/12
2. OH Kb carry 40” LEFT
3. OH KB carry 40” RIGHT

5 mins REST

EMOM 15
1. Kb USA swing 15
2. Burpee over rower 10
3. Strict Pull up 5