Complete as many rounds as possible in 10 minutes of

10 clean and jerks
10 front squats

♀ 95 lb. ♂ 135 lb.

20 HSPU
20 Deadlift 70kg
20 Sit Ups
20 Kettlebell Swing 32kg

Tempaus 6x1x60%

Raakarive + työntö 6 x (1+1)x60%

Deadbugs 3 x 20

20 kierrosta aikaa vastaan:

• 20cal BikeErg
• 5/5 bulgarian split squat @20kg kiekko

Eilinen/Lepo

Suljetut kisaryhmän treenit

3 Sets
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat* (barbell)

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up

Rest 2 Minutes Between Sets.

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(16)
:20 on :20 shuttle runs :20 rest
curl to press
plate hopovers
alt push up
tuck jumps

Finisher
50 leg raises
1:00 min bf stretch

2RFT
50 Wallballs 9/6kg
40/30 Cal Ski
30 Toes to Bar
20 DB Snatch 30/22,5 Alternating

3 Sets:
8+8 Suitcase Deadlifts
12 Double Kettlebell Front Rack Box Step-ups