Perusleukoja

Vähän kokeilin. Jätin käden koukkuun. n.30 toistoa @40-50kg

Kantapäät ei saa nousta. Keskity vetoon ja räjähtävään allemenoon.

Warm Up
DU Practice for 5 Minutes (singles here again)
3 Rounds of
10 Barbell Thrusters
5 Broad Jumps

Skill: Kettlebell Work
Take 10-20 Minutes going over the KB Snatch and KB Clean & Jerk.

METCON
AMRAP 5
50 SA KB Snatch (I got 57)
AMRAP 5
50 SA KB Clean and Jerk (I got 29)
AMRAP 5
Toes to Bar (I did knees to chest - 41 of em)

Front Squat - 5-1-10-1-15-1

45(5) - 65(1) - 55(10) - 75(1) - 55(15) - 85(1)

For Time (in a Team of Three)
150 x Kettlebell Swings
150 x Box Jumps
150 x Air Squats
150 x Push-Ups
150 Burpees
150 x Pull-ups
150 x Sit-Ups weighted
300 x SU
150 x Wall Balls
150 x TTB
150 x Push Press

Timecap 45 min

4 rounds of:
100 m crol
100 m Braza
100 m Espalda
Total 1200 m

Tabata Row - 745m

I think this is right - will have to double check.

"Gentle Flow" w/Gabriela

AFAP
1000m row
50 thrusters (10kg bar)
30 pull ups (purple band)