24-21-18-15-12-9-6-3 reps for time of

• Med-ball cleans
• Push-ups

♀ 14-lb. ball ♂ 20-lb. ball

If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments.

Loikka&Veto

Lämmittely hölkkää tai reipasta kävelyä 15 minuuttia.

30 sekunnin venytykset: pakara, pohkeet, takareisi, etureisi

7 x Viisloikka. Lepo 2:00

5 x 3 pudotus hyppy. Lepo 1:30

5 x 20m spurtti. Lepo 2:00

Loppuverryttely 10 minuuttia, kävelyä tai hölkkää.

120 min
WU for 15 min
Skillwork: MU practice for 20 min
1.Strength
Alternate
A1. Back squat 5x4 @ 80-85% 1 RM, r. 2 min
A2. Strict press 5x4 @ 77.5-82.5% 1 RM, r. 2 min
29 30 30 31 31

2.SPP
A. For time:
21-18-15-12-9-6-3
Assault bike calories
Power snatch @ 25 kg > 20 kg
Result: 19.31
176/184

3.Cool down
139/184
5 min AB, TF

Alternating DB Shoulder press 4x20

Deadlifts 3-3-3-3-3 Perform all 5 sets @ 70-75% of 1rm which would be 225 appx.

Completed 135 for warmup then, did 225, 225, 235, 245, 255. Felt good all the way through.

Then;

21-15-9

Deadlifts 185

Over the bar burpees

Did well on this, thought it was going to take me longer but really pushed to get a good time.

Warmup :
2 x 10 split jumps
2 x 5 strict press in split position
2 x 5 tall jerks
5 x 3 split jerks

*Technique work with easyish weights. First two movement with an empty bar just fo practice. Climb up to challenging set of 3 split jerks. Remember focus is in the split position - do not go too heavy.

4 rnds

28 pistols alternating
15 power clean 50 kg 115 lbs

Amrap 3 min
Burpee+viivajuoksu 5m

5 rounds at increasing pace
1.2km Run
:30/side x One Arm Plank
Rest as needed to achieve a faster pace on the next round

Watch out for the deepest penetration!!!

5 rft
1.2 km bike
12 dumbell snatch 24kg
8 hang power clean 60kg
4 ring mu