AFAP
100 Push Ups

15 12 9
Clean and Jerk
CTB Pull-ups

135#/95#

105 min
Warm up

A. Olympics
Tekniikkaharjoituksena tempaus kiekoilta

Every 2 min, for 16 min (8 sets):
Hang snatch + snatch
25 30 32.5 35 37.5 37.5 37.5 37.5

B. SJSP
Week 2, day 2
7x5x62.5

C. 3 sets of:
Bulgarian split squat x 8 reps, 35 DB
Takareisikoukistus 6 x 10 kg

D. Abs 30+30+30

OTM 10 (5 rds)
1) 3-10 c2b (jos teet karsinnan rx) or pull up. DO NOT RIP YOUR HAND
2) headstand practice

Strenght 4 rds:
6 back squat
6 push press
rest as needed between sets

Optional accessory:
Strenght:
3 rds:
8+8 front rack reverse lunge
10 dumpbell bench press
10+10 kulmasoutu käsipainolla

3 rounds
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

15 Minute AMRAP

9 TTB/Pullups
15 KB Swings
100M Run

1 mile run
2k row
1 mile run

21-15-9

wallball shots 20#
med ball overhead lunge 20#
med ball sit up 20#

Back Squat (5,5,5,3,3)
*113, 123, 133, 143, 143

Planche Pushups (5 x 10-15)

Hang Power Clean (5x3)
*53, 53, 53

Rubber Band Pushups & Pullups (3x 10-20)

Zercher Good Mornings (30)
*33 lbs

Med-ball Situps (30)

15 Minute AMRAP

9 TTB/Pullups
15 KB Swings (#53/#35)
100M Run