5min AMRAP:
Squat Clean to Overhead (75/50kg)

EMOM for 20min:
1) 10-15 Box jump
2) 1-3 Wallclimb

Thruster 3-max
3min pal
1X10 70%
3min pal
1X3 95%
3min pal
1X15 65%
3min pal
1X3 90%
3min pal
1X20 60%
Do the sets unbroken!!

2x Tabata (16x20sec work, 10 sec rest), alternating excercises:
-OHS
-Sit-up
Score is least amount of reps in any set of each excercise. (Example: 7+5)

10-1 Kettlebell swing (32/24kg),
1-10 Push-Up (hand release)

For quality and minimum rest. 21-15-9 reps of

• weighted walking lunge steps with bar in front rack
• kettlebell snatch

Use challenging weights in both movements.

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