Sumomave 4x5
Sumohypyt tangolla 3s pito alhaalla 4x5
(Matalalle boksille?)

Sivupotkut kiekolla 4x5
Negatiivinen jalannosto kyljellään 4x5
(Kaveri painaa jalkaa alas)

Sivukyykky 3sek pito alhaalla 4x5
Pingviinikävely tanko niskassa 4x10-20m

AMRAP 12
1,2,...,99 of
Hang squat clean 40 kg
Bar over burpee

Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - :30s Dumbbell Close-Grip Floor Press
Minute 2 - :30s Glute Bridges

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
AMRAP 12 Minutes
Run 200m
30 Box Jump Overs 24/20″
30 Push Ups

5b. Accessory
800m Sled Drag x 3
Rest approximately 5 Minutes
The weight should be Light-Moderate.
Should be able to accomplish the entire distance with minimal stopping.

Build to Heavy Set of 5

150 Kettlebell Swings
Every minute 10 Squat

Weighted push-up one rep max weight

(25 min)4x3 min AMRAP,(vuorotellen A ja B) 3 min välissä A. 3 min 7xboksi 7x heilautus 7x burpee. B. 3 min5x jalkojen nosto 5 x wallball 15 m kauppakassi painavalla

Alternating "On the Minute" x 8 (4 Rounds):
Minute 1 - 2 Pausing Jerk Drives + 1 Jerk Drive
Minute 2 - :30s Barbell Overhead Hold

• Percentages:
  On the jerk drives, start 50% of your estimated 1RM, and steadily build from there.

• Always take the bar from the rack.

• On the barbell overhead static hold, take this separately from the ground, at a load that starts at 35%.

• Light-to-moderate loads are the aim here... so that we can focus purely on our positioning.

15 Squat Clean (60/43kg)
20 Toes to Bar
30 Box Jumps
35 Push Ups Hand Release
40 Lunges (Barbell 20kg)
800m Run