5 min bike erg
then for 5 minutes
7 calf raises
5 push ups
10 plate ground to OH 15/10kg

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8x 20s on 10s. off
all out assault bike for calories
rest for 5 min then:

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2 Rounds for time:
50 Double Unders
30 Alt. DB Snatch
10 Box Facing Burpee Box Jump Overs
Weights:
M/N 35-39: 22,5/15kg
M/N 40-44: 22,5/15kg
M/N 45-49: 22,5/15kg
M/N 50-54: 17,5/12,5kg
M/N 55-59: 17,5/12,5kg
M60+: 17,5kg

Timecap: 6 minutes

40 DL bodyweight
15 bar over burbee
40 front squat 50 % bodyweight
15 bar over burbee
40 power clean 50 % bodyweight
10 bar over burbee
40 stoh 50 % bodyweight
5 bar over burbee
40 valakyykky tyhjä tanko

Timecap 40 min

Hang power snatch 3-3-3-3-3-3-3

WU: 3x (2 push press + 2 push jerk + 2 split jerk)
Sarjapainot ei korkeita keskity tekniikkaan ja hae tatsi liikkeisiin.

2x8 push jerk 67%
3x5 push jerk 73%
3x3 push jerk 80%

Joka treenikerta lisää 2%

A: 10min emom: Drop jumps x3 from 30cm box
B: Bench press 1-1-1+
C: HB back squats 5x6, amrap sista setet
D: Strict pull ups 3set
E: Over head triceps extensions 2set

Partner wod
100 wall balls
100 cal row
100 bar facing burpees
100 cal row
100 ghd situps
100 cal row
100 bar facing burpees
100 cal row
100 wall balls

Build your Clean & Jerk
E1,5MOM’15
Clean & Jerk

Straight in to
EMOM’15
Clean & 3 Jerk

Wod
30-25-20-15-10
Russian Swing @28/20
50 meter Shuttle Sprint
Abmat Sit-Up
50 meter Shuttle Sprints

Core in Pairs
3 rounds
100 meter OH Carry (50-50/side) @24/16
Partner: Excented Wall Plank

Warm up
3x
5-5 x Halo
15 x Russian Swing
7-7 x KB Lunges
5-5 x Snatch
5-5 x FRSQ
15 x V-Up

Wod
‘Freddy Krueger’
21-15-9
American Swing @32/24
Burpees

Core
Amrap 4’
I Go U Go Partner Plank

A,
Pause Tempo Clean & Jerk 3-3-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 second pull from floor to jumping position + 3 second hold in the dip of the jerk

B,
5 rounds for time of:
20 Dumbbell Snatches@32/22,5kg
20 Burpees

Goal: Sub 17 min

C,
Complete as many rounds as possible in 6 mins of:
6 L/6 R Plate Wraps, pick load
12 Alternating V-ups
Suitcase Carry, pick load, L 15m ft/R 15m

Easy.