4 RFQ
6 double DB Thrusters 25kg
10m double DB OH Walk
6 double DB Thrusters 25kg
10m double DB OH Walk

Ylöstyönnön ja etukyykyn harjoittelua

---

Metcon (time)

For time:
100 Squat jump complexes

*1 rep is 1 squat jump + 2 jumping lunges

WARM-UP:

EMOM 9 minutes
1. 45sec jumping lunges
2. 45sec kang squats
3. 30/30sec hip & quad stretch

---

Amrap 9 ladder +3
3 Power snatch 40kg
3 Push up
Ogni giro 20 du
3'rest
Amrap 9 ladder +3
Ohs 40 kg
Ring dip
Ogni giro 20 du

DEATH BY “…”

AMRAP:

Choose 1 movement; Push-ups, Air Squats, or Burpees
Do 1 movement per minute at the top of every minute. Each minute adds an additional rep.

Go until you can’t complete the required reps in a minute

AM: 40 min
2 min run/1 min walk
6 km, 6.48 min/km
HR: 130/160

PM: 155 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1 + 11x2
- MU x 28

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.WL
A. Lifting warm up: Snatch pull to hold + Snatch
3x2+1 @ light-medium weight
- 25 30 35 kg

B. Snatch
- Heavy single

C. 5x1 @ 90 % of max

4.Accessory
15 Banded pull apart
10+10 Single leg eccentric knee extension - 15 kg

Every minute on 10 minutes
3 squat clean with good control

Supersets 3x10+10 the bench press+ push up

3 round:
10 weighted jumping lunges
10 t2b/variaton
10 seated shoulder press 5+5 (front/back)

Noususarjat mavessa päivän nättiin 10 toistoon (hidas ja kontrollilla) + 3-6 clean pull aina päälle

3 RFT:

Run 400m
24 Pull ups
24 Pistols