5 x ( Power clean + jerk)

5 x 2min töitä, 1 min lepo

6-10 varpaat tankoon
6-10 etunojapunnerrus
max cal laite

Tee kehonpainoliikkeet nopeasti ja terävästi läpi ja siirry ripeästi laitteelle

50 Minutes Of :

22-24-26-28-30-32...
Row Calories
Toes to Post
Bike Calories
Medball DeadBugs
Echo Bike Calories
Hollow Hold ( seconds )

For time:

25 burpee over bar
20 deadlift
15 power clean@70/50kg
10 burpee over bar

Metcon (time)

3 Rounds for time:
20 Burpees over barbell
20 Power snatches
20 Box jumps 24/20”
20 Thrusters
20 CTB Pull-ups

M: 35kg N: 25kg
Timecap: 24 minutes

Accessory:
Barbell sit-ups, 4 x 10
Russian twist, 4 x 20 (10/10)

Four rounds of:
10+10 behind the neck walking lunge (leave two reps in the tank)
- rest 90 sec
8+8 pallof press
- rest 90 sec

Overhead squat 5 x 2
by feel, built up to heay double

Record weights and other details.

Every 180s x 5 5 Shoulder press

V.2-3 (2-2-X-1)

35 x 40sec on / 20sec off:
1. 6 kb goblet squat + 8 kb sumo deadlift high pull 24/16kg
2. erg
3. 6 push up + 8 pull up
4. DU/SU
5. REST