Lonkkamobbailu

4 rounds for time
8 Front rack alt. KB reverse lunges LEFT @20/12kg
24 Double under
8 Front Rack alt. Kb reverse lunges RIGHT @20/12kg
24 Double under

3 mins REST

4 rounds for time
8 Kb snatch LEFT @20/12kg
24 air squat
8 KB snatch RIGHT @20/12kg
24 air squat

3 min REST

4 rounds for time
8 Single Arm KB thruster @20/12kg
24 Jumping pull up
8 Single Arm Kb thruster @20/12kg
24 abmat Sit up

Total Timecap: 35 mins

4 x AMRAP4
3min lepo amrappien välissä.

A)
12 Askelkyykky eteen vuorojaloin
12 Ground to overhead
12 Russian twist

B)
5 Burpee
10 Kyykky
12 Käsipainotempaus

5 x 10m

Clean x 2 +push jerk (50 % -->) 8 x 2

DU practice 3 min

1 round (or 3 rounds)
Goblet squat x 8
DU or Single unders x 8
Ring row x 8
Dumbbel snatch x 8

2 rounds
Overhead squat (20 kg/ 15 kg) x 8
DU x 8
Pull up x 8
Dumbbel snatch x 8

Shoulder mobility
2 rounds
Around round x 8
Face pull x 8
Ankle stretch in the box

A: Doubles pause squat snatch @modarate weight
B: Squat clean + 3 front squat + split jerk
C: Clean pull @110% of max squat clean

A: Power snatch 3-3-3-2-2-2-1
B: Strict chin ups 3set
C: OH Cable triceps extensions 1xdrop set

Alternate between A&B

Amrap 4 Mins x 6 sets

A:
8 USA swing @24/16kg
8 Goblet squat
8 HR Push Up
8 box jump

2 mins REST

B:
16 air squat
16 shoulder taps in pike on box
16 m Front rack carry LEFT@24/16kg
16 m Front Rack carry RIGHT

10 Rounds for time:
10 Unbroken Pull-ups
20 Unbroken Push-ups
30cal Assault Bike