Kyykky 2x1x85%
-lämpöjen ohessa linkkarit 5x5

Penkki 2x1x85%
-lämpöjen ohessa facepulls 5x20

Maastaveto1x85%

A: Push jerk behind the neck + split jerk behind the neck
B: Double squat snatch then one squat snatch up to heavy
C: Double clean and jerk up to heavy

LÄMMITTELY
2 kierrosta, 1:00/liike
Lonkkien pyöritykset seisten oik.
Lonkkien pyöritykset seisten vas.
Takareiden pumppaus kumpparilla oik.
Takareiden pumppaus kumpparilla vas.
Ojentajan venytys seinällä
Puppy pose
Jalkojen nostot lantion päälle
Ylävartalon nosto kädet sivulla

ETUKYYKKY
Emom 8, parin kanssa
4 x 6-8, tempo 3110
Toinen parista aloittaa parillisella numerolla, toinen parittomalla.

CIRCUIT
4 kierrosta, 30s./10s.
1. Linkkari
2. Ylävartalon nosto
3. Lankkuasennossa ylävartalon kierrot

1. 5 Front squats
2. 10 Db shoulder press
3. 10 Box step overs
4. 15 Ring row

20min amrap
500m bike @2kph
5 Pendlay rows @50kg
5/5 SA Kb Thrusters @16kg
5 Burpees

A: 9min emom: 3x plyo push ups
B1: 3x behind the neck push press + 2 OHS x3
B2: Nordic hamstring curls 3x8
C1: Lat pull downs 2set
C2: leg extensions 1set

Complete as many rounds as possible in 15 minutes

• 25 toes-to-bars
• 50 burpees
• 75 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

A,
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause Overhead Squat- 3 secs pause at the bottom of each rep

B,
3 rounds for time of:
6 Power Snatches@61/43kg
4 Squat Snatches@61/43kg
5 Shuttle Runs, 20 m

Shuttle Runs- 10 m down and back

Goal: Sub 10 mins

C,
Each for max cal:
Echo bike : 3x 6 mins

Complete as:
3 mins- RPE 6
2 mins- RPE 8
1 min- RPE 9

1.) Tall clean+tall jerk 4×3+3
2.) Hang clean @/below knee +above knee 5-6×1+1
3.) Jerk off rack 5×2
4.) Back squat 5×2 1.rep paused

Otm7 10 reps