“Flintstones”

AMRAP 20:

50 Wallballs

40 db snatches 25/22,5

30 Toes to bar

20 Cal row/bike

1) voikka skillz 20min
2) penkki 5x50%, 5x60%, 3x10x65%
3) WOD
4) veny

A: Back squat 3x5
Alternerat med
Lat pull down 3x5

B: bench press 3x5
Alternerat med
Leg press 3x8

C: standing BB incline rows 2x12
Alternerat med
Elevated push ups 2xMax

Optional Accessory
CONDITIONING

5-10min Banded March to Plates video

RPE 3 to 4

Leuan vetoa ja varpaat tankoon liikkeitä.

Eilinen/Lepo

A.) Every 3 minutes BS

2 reps: V2
2 reps: V2-V1
2 reps: V1
1 rep: V1
1 rep: V*
1 rep: V*

B.) 4 rds for time
Kipping HSPU 16
Alternating Pistols 16 reps

C.) Conditioning Amrap 12

Double DB hang snatch 10 reps
Burpee 12 reps
Row 14/12 cal

2x20 // 2x15kg

-Goal around 4 rds
-remember to do full extension on burpees as well, no quarter reps :)

5 x high hang squat snatch + hang squat snatch

Emom 9: Find max of the day cluster

Ma: Clusters and strenght
(modified training from Lasse Rantala)

Emom 9: Find max of the day cluster
Then for time:
7 cluster 80%
5 cluster 85%
3 cluster 90%

3 rds, rest as needed between sets:
6-10 ring dips (scale with rubberband if needed)
6-10 barbell row
6-10 deadlifts