90 min
Warm up

A. Snatch
25 27.5 30 32.5 35 40
Kilpailussa: 43, 45, 47 eteen

B. Clean & jerk
25 35 40 45 50 55
Kilpailussa: 57, 60, 62 eteen

Yhteistulos: 45+60 = 105 kg, paino 60.7 kg, Sinclair-pisteet 143,112

C. Weighted pull up
Pronated grip 6x7.5 6x7.5
Supinated grip 6x7.5 4x7.5

D. Pull up practice for 15 min
For quality too sets for (max) reps: 15 reps, 18 reps
total 55 pull ups

60 min
A. Warm up
B. Gymnastics & HS/HSW practice for 30 min
C. MU practice for 20 min

For time:
Row 2000 metres

On the minute every minute perform 1 burpee for every minute that has passed. So after the first minute of rowing perform 1 burpee. After two, perform 2 burpees, and so on until the prescribed meters have been rowed or the burpees can't be completed within the minute.

lähtö noin 40 m ennen kiviportaita, maali portaiden päädyssä (126 porrasta)

Podipilding

1000m row
50 sit ups
40 deadlifts 135#
30 HR push ups
20 hang cleans 135#
100m farmers carry 70#
1000m row

30 reps of (alternating as you want):
- OHS (40/25 kgs).
- Pull ups.
- Medball sit-ups (9/6 kgs).
- Box jumps (24"/20").
- Wall ball shots (9/6 kgs).
- Kb snatches (24/16 kgs).
*** Time cap:20 min.

-renkaat
-linkkari

20 min amrap

• 4 C2B
• 3 Bar Muscleups
• 4 Ring dips
• 3 Def. HSPU
• 4 Front Squat 40kg
• 3 OH Squat 40kg

For time

• Hang cleans 40kg (5-10-15-20-25)
• HSPU (2-4-6-8-10)
• Ropeclimb (1-2-3-4-5)