Ylöstyöntö pukeilta kakkosia
25,30,35,40,45,49

Rive matalalta pukeilta kakkosia
25,30,30,35,0,35 ehkä 40?

Tempaus matalalta pukeilta 2-3reps
20,25,25,29,29,30,34
Pari lensi eteen

Takakyykky kolmosia
50,60,70

Loppujumps!

Kylläpä hengästytti ja paikat jumissa.

60 min emom with partner
Minimum 12 burpees per person per minute

Clean & jerk 5-5-5-5-5-5-5 reps

5x2 squat snatch

Easy weights.
No fails

A)
3-5 rounds
10 Triceps Extension
10 Elbow Lifts
5-10 reps Tempo Push-Ups 6s down/6s up
Push-Up hold / hold in the low position as long as you can

B)
20 Flutter Kicks
10 Leg Raises with slow tempo

Deadlft
5-3-2-2-1

Amrap 8
3-6-9-12...
Toes to bar
DB squat

Split Jerk, 1RM OTD.
1 x 5
1 x 4
1 x 3
1 x 2
2 x 1
SO 2:00

150 min
Warm up for 15 min

1.MU
- Drills
- MU 12x1

2.BCTB
- Bfly x 35
- BCTB x 30 (singles)

3.Front squat
- 6x3 @ RPE 7-8
- Warm up sets: 35 45 55 kg

4.Metcon
5 sets, faster each round:
12 Power clean - 35 kg
8 Bar facing burpees
12 Power clean
- Rest 90 s. between sets
- Times: 2.10, 2.04, 2.03, 2.01, 1.50

5.Good morning
- 5x5 @ RPE 8
- 35 40 40 40 40 kg