4x10 maveja

For time:

50 Box Jumps 60/50
50 Jumping Pull-ups
50 Kettlebell Swings 16/12kg
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press 20/15kg
50 Superman lifts
50 Wall Ball 20/14lbs
50 Burpees
50 Double Unders

Snatch

A) WU

3-4x

• 5 Sn. DL + 5 High Hang Muscle sn. + 5 Sn. Balance
• 3 Dual DB Squat Jump (light db's)

Rest as needed

B) Primer

E2MOM x 9 sets

• Set 1-3: 3 TnG reps @70-75%
• Set 4-6: 2 TnG reps @75-80%
• Set 7-9: 1 rep @80+

+Jos tuntuu hyvältä voit ottaa parit ykköset vielä

C) Snatch Pull

• 3x2 @110-115% *Rest 3min Between

Back Squat

A) Build Up To Days Heavy 5RM (1-2RIR)

B) 2x5 @85-90% From Days 5RM

*Rest 3min between sets

Metcon

4 Rounds For Time:

• 400m Run
• 25 GHD
• 8 Devils Press @2x35lbs

A:
Skill Primer
Hang Muscle Snatch, BTN Push Press, Pause Snatch Balance (5-8 sets x 2+2+2 / 0:03 pause in the bottom)

B:
Halted Snatch Deadlift & Hang Snatch
(8 sets x 1+2 / 55%-70% / 0:03 pause above knees)

AMRAP3
4 power snatch @40 kg
4 high box jump

AMRAP3
4 power snatch @40 kg
4 high box jump

AMRAP3
20 burpee over bar
Remaining time max calories echo bike

9 rounds for time:
3 rounds:
3 worm clean
5 burpee over worm
30 toes-to-bar (share anyhow)

3 rounds:
5 worm thruster
5 burpee over worm
30 pull-up (share anyhow) / worm hold

3 rounds:
7,5 m worm lunges
5 burpee over worm
3 synchro wall walk

Ojentajat

24' EMOM
1: 15/12 cal row
2: 12 KB swing @ 24/16kg
3: 10 push up + 10 abmat sit up
4: 8 DB goblet thruster @ 22,5/15kg

Bench press 5,5,4

C2 BIKE:

• 15 min (@PK-VK Kynnys)
• 3 min (PK Palauttava)
• 10 min (@VK)
• 3 min (PK Palauttava)
• 10 min (VK +)
• 3 min (PK Palauttava)