A:Push jerk behind the neck + split jerk
B: Power Snatch + Squat snatch up to heavy
C: Power clean + Squat clean and jerk up to heavy

VOIMISTELU
Päälläseisonnan taitoharjoittelu 15min
• Käsien ja pään asento
• Jalkojen kävely ja lantion nosto
• Jalat boksilla asennon hakeminen
• Jalkojen irrotus maasta
• Seinällä päälläseisonta > jalat kyynervarsilla > jalat ilmaan

A: Push jerk behind the neck + split jerk behind the neck
B: Double squat snatch then one squat snatch up to heavy
C: Double clean and jerk up to heavy

30 squat clean for time
50-55 %

"BEC 50"

5:00 Cardio
AMRAP 3
5 Strict Pull-ups
10+10 Side Crunch
15 Air Squat
5:00 Cardio
AMRAP 3
10 American Swing
10+10 One Arm DL w/ KB

Deadlift 5x3 reps, then max reps @ 85 %

Pendlay row 5x5 reps

4 rounds AHAFA

10 DBL DB z-press
20m DBL DB oh walking lunge
30-50sec ring L-sit hold

rest 2min

Warm Up
2 rounds
2:00 walk/jog/light run
25 jumping jacks
10 alt leg bodyweight rdl
20 mountain climbers
5 push up to downdog and streching your calfs/achilles on each rep
:20-30 Hip flexor / side streching

RUN
5 sets
600m moderate run / 2.5-3 min moderate run
400m easy run / 2-2.5 min easy run
1 min walk bwn

Partner WOD

AMRAP 8
4 Burpee Pull up
8 goblet squat @24/16kg
( relay style )

3 mins REST

AMRAP 8
4 Burpee T2b
8 USA Swing
( relay style)

3 mins REST

AMRAP 8 mins
4 burpee box jump
8 KB snatch (4/4)
( relay style )

In each amrap one person complete a full round!