RUN 800M
50 AIR SQUATS
40 LUNGES
30 SIT UPS
20 PUSH UPS
10 PULL UPS
BURPEE AMRAP

Note: Score is total burpees.

5x5 Push Press

Keep it as a push press and no push jerk!

Soututekniikan kertausta ja hiomista

3 rounds for quality and minimum rest:
10 x overhead lunge (jerk grip)
15 x good morning or hip extension
15 x GHD or weighted sit-up
15 x supine ring row

5 rounds for time:

• 5 x hang squat clean (use 2/3 of your 1RM)
• 8 x box jump (80cm)
• 100m sprint

Rest 1 minute between rounds.

Snatch, 1 wave
- omien kykyjen mukaan joko squat snatch/ power snatch

1) V-ups
2) DU
3) Row
4) KB/DB Box step-ups

Back squat 1RM

"Twenty Two"
16 minutes rounds&reps

22 push ups
22 backward stepping OH Lunge 15/10kg plate
22 strict K2E
22 KB swing 32/24kg (american)
22 cal. row

Floor Bench

8x3, focus on speed.

SO 1:30