Voimatempaus +vala
Tanko ja 20kg

Tempaus stopilla
25kg

Rive +vauhtipu+työntö 3+2+1
35kg asti

Pari takakyykkynelosta 45kg

Pystypunnerrus kolmosia
25,35,37

snatch grip stage pull + snatch pull + power snatch

practice

snatch pull + power snatch 5x2+2 @ moderate

7'AMRAP
5 power snatch
5 lateral burpee

3x2, 2x2

Voimatempaus+1/4vala allepud+vala
20kg

Tempausallepud+vala
27kg saakka

Tempaus lantio+vala
31kg saakka

Tempaus pp+tempaus
36kg saakka

Kaikki tempaushommat tuntu tänään varmoilta, mikään ei lennelly! 🥳

Voimakääntö+vauhtipunnerrus+työntö 1+2+1
25kilosta 35kiloon

Rive pp+rive+etukyykky+työntö
35,40,44,45

Loppuun sally ja nopea vatsajumps

10 min E2MOM:
• 1 Power Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start with 50% of 1RM for cluster and increase by 10% each round to finish around 90%.

3 Rounds For Quality:

20 Russian Twists (No extra weight)

20"s+20"s Side plank

Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners each perform 10 burpees together.

Scaled WOD
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners each perform 3 burpees together.

Accessory Workout, remaining time of lesson :

14 Weighted Sit-Ups
10 Scull Crushers
8 Cossack Squat
20 Biceps Curls, w DB´s

For time :

150 burpees
150 wall-ball shots 20/14p

Partition the reps as needed to complete the work as quickly as possible.

TC 20