10x1 @ 60-80% (tempo 2 alas ja suoraan ylös).
rest about 1,5-2 min bwn sets.

1) 5 Bench Press
2) 5 Pull-Up
3) 5+5 DB Press
4) 5+5 DB/KB ROW

EMOM 8

Power clean + Hang clean

12min 30s töitä/30s lepo

Thruster
Tuplanaruhyppy
Leuanveto

Metcon (quality)

Row 2 x 2000m with increasing stroke rate.

Increase stroke rate by 2 strokes every 250m. Start with 20.

For example:
250m at 20 S/M
250m at 22 S/M
250m at 24 S/M
Etc.
10 min active rest between sets. Bike is preferred.

Accessory:
4-5 Rounds for quality and minimum rest:
8-12 Strict toes to bar, leg or knee raise
6/6 Turkish get up starts
6/6 Windmills
*Use moderate weight

Dippi laatikoiden välissä 3x sama toistomäärä

5min EMOM
5 x Power Jerk @ tech weights w. 2s. pause at the receiving position

6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps.

Last time 30.3.2017

Floor Press 90% of Max

40%x5,
50%x5,
60%x5

AMRAP 7:00
12 Bar Facing Burpees
6 Squat Cleans @82.5/55kg

• Goal: Hard Effort - 90%. Cleans should be heavy today & done as fast singles.