Open Gym/
Workout of the day

Shoulder press 4 x 3 reps
Push press 3 x 3 reps
Push jerk 3 x 2 reps

Huom: sama ohjelma maanantaina. Älä tee voimaosuutta jos tulet ma wodiin

5min EMOM:
5 thruster (40/30)
7 box jumps (24'/20')

2min rest

7min EMOM:
5 strict push-up burpee pull-up
7 lunges

3min rest

9min EMOM:
5 T2B
7 hang power clean (60/40)

Skill:
Squat Snatch Review

WOD:
9-7-5
Chest-To-Bar Pull-Ups
Squat Snatch (95)

Work in pairs
40 power snatches 35/25
40 kbs 24/16
20 pull ups
20 T2b
-1min rest-
21 cal row + 7 burpees
14 cal row + 14 burpees
7 cak row + 21 burpees
-1min rest-
400m slamball run
28 box jumps
400m slamball run
28 wall balls 9/6
400m slamball run
28 ohs 35/25
for time!

5 rounds of

20 KB-swing 20kg
20 Boxjumps
20 Burpees

5 x 75%, 3 x 85%, 1 x 95%

10 ROUNDS

Focus on the Quality of the reps - make sure you do it right and dont go too heavy, but still not too light - if you start to loose form, back the weight down

• 1 Halted clean deadlift
• 1 Hang Squat clean (above knees)
• 1 Full clean

5 x 10

5 shoulder to overhead @ 70kg for 10min

3 squat clean EMOM @ 90kg for 10min