5 rounds:

• 7 x T2B
• 14 x wall ball
• 5 x hang power clean (75% of hang PC 1RM)

5 x 1 hip snatch + 1 hang snatch 65-75%

5 x hang snatch + 1 full snatch 75-80%

The % is for a guideline only. Keep working with that weight where your technigue breaks, untill you can fix it again. Add little weight to the last week's weights!

Mari 50 years old! Onnittelut Marille!

Mari on Tuusulan boxin lojaali kameramies joka vauhdittaa useimmiten aamureenejä mutta ilmaantuu silloin tällöin myös iltapäivien tunneille! Mari on aina positiivinen, Mari treenasi ihan itse leuanvetonsa kuntoon ja syttyy kenties eniten painonnostotreeneistä!

Senpä vuoksi:

5 rounds for time!

10 hang power snatch 40/30 kg
10 pull ups
10 hang power cleans 40/30 kg
10 push jerks 40/30 kg
10 toes to bars

TC 25 min, Scale accordingly, to be able to complete under the TC

For time:

25 Burpees
50 Wallballs
75 Situps
100 DU
75 Situps
50 Wallballs
25 Burpees

30 Lateral Burpees over DB/KB
-- then --
3 rounds of:
DB/KB Overhead Lunge, 22.5/15kg kg, 12 alternating steps(6/6)
DB/KB Overhead Lunge, 22.5 kg/15kg 12 alternating steps (6/6)
Handstand Walk, 10 m /5 wall climbs
-- then --
30 Lateral Burpee Over DB/KB

EMOM 12
Min 1: 40 m D-Ball carry on chest (heavy ball)
Min 2: Double DB Push jerks 10 reps
Min 3: 12 T2B

5 x unbroken tng complex ( Every 90 sec)
Power snatch + Squat snatch + OHS @75-80% of 1RM snatch
Ideana nostaa viime viikkoiseen painoja mikäli mahdollista.

3 rounds:
10 BW back squat
15 push-ups
20 abmat sit-ups

1) row, bike, ski...
2) 4+4 alt DB Snatch + Box over jump
3) rest

1) Row/bike/Shuttle Run/Burpee/DU...
2) 5-10 Wallball + 5-10 KBS
3) rest