1. Power clean
2. Front Squat
3. Push Press
4. Bar Over Burbee
5. Pull-ups/C2B
6. Push-ups
7. Wall Balls
8. Single DB-snatch
9. TTB
10. Single DB Thrusters
11. Box jump overs
12. Devils Press

One new movement each round. Round=reps. 1,1+2,1+2+3…

Rx: barbell 60kg, DB 22,5kg, WB 20lbs

Kinkunsulattelujumppa

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Chinese DB Row

5 x 5

Snatch Singles

Climb in Competition Starting Weight or 95-98%

Snatch Pull + Hang Power Snatch ( Under knee )

6 x ( 1 + 1 ) @ 50 - 75%

Back Squat

6 x 2 @ 80%

Peruskuntojumppa 40-60 min:
- 10 cal ergobike
- 10 T2B
- 10 cal soutu
- 10 etunojapunnerrus
- 10 cal Assault bike
- 10 selänojennus penkissä
- 10 cal Skierg
- 10 rengassoutu

For time

• 5 rounds
  • 15 push jerks
  • 12 chest-to-bar pull-ups
  • 9 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb

Kb swing - burpee
20-1
19-2
18-3
17-4
16-5
15-6
14-7
13-8
12-9
11-10
10-11
9-12
8-13
7-14
6-15
5-16
4-17
3-18
2-19
1-20

24/16kg