3 rounds of:
10 kb swings (or dumbells)
10 box jumps (24")

Tuomas veti treenit
Käytiin läpi maanantain tekniikat noin 15 min alkulämmittelyjen jälkeen. Sit painittiin 8 min eriä. Itse painin kaikki erät eli 5x8 min

Warm Up:
200m run
10 PT
10 GM
10 GS
2 x 5 Chin Ups
2 x 5 Pull Ups
2 x 10 HSPU

Skill/Strength:
Power Snatch
5@75% / 3@85% / 1@95%

WOD:
15 Walking Lunges -25m 44/25lbs
15 Power Snatch @ 105/95
15 HSPU

12 Walking Lunges -25m 44/25lbs
12 Power Snatch @ 135
12 HSPU

9 Walking Lunges -25m 44/25lbs
9 Power Snatch @ 145
9 HSPU

Cash Out: 50 Hollow Bodies

Sata yyberpuhdasta punnerrusta (20,20,15,15,15,15)

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

DL 7 x 5

Technical work

Kolme kierrosta 20s työ 10s lepo:
3x ranskalainen punnerrus
3x hauiskääntö
3x vipunosto

0:00-15:00

10 Min AMRAP

20 Back Squat @85kg
10 Muscle-Up

3 Rds + 15 squats

15:00-30:00

21-15-9

Power Clean @60kg
Lateral Bar-jumping burpees

5:56

30:00-

5rds for a time:

10 Deadlift @100kg
20 Wallball 10kg/10"

10:32

3 Position clean:

70%x1
75%x1x2
78%x1x2

Power Jerk + Jerk:

70% (2+1)x2
75% (2+1)x2
78% (2+1)x2

Clean Deadlift:

105%x5x5

Front Squat:

75%x5
80%x4x2
85%x3x2

Clean 100%=100kg
Front Squat 100%= 130kg
Jerk 100%= 100kg