Lepiä

A,
2 rounds for time of:
20 Clean & Jerks @70/47kg
40 Bar Facing Burpees

Goal: sub 12 mins

B,
For quality:
3x6 Eccentric Stiff Legged Deadlifts, pick load
3x8 L/8 R Landmine Split Lunges, pick load
3x6 Eccentric Banded Squats, pick load
3x10 Goblet Squats, 0.5x bodyweight
3x6 Eccentric Tricep Extensions, pick load
3x6 Tempo Close Grip Dumbbell Push-ups
3x6 Eccentric Barbell Rows, pick load
3x6 L/6 R Single Arm Dumbbell Rows, pick load

Eccentric Stiff Legged Deadlifts- 6 secs negative
Eccentric Banded Squats- 6 secs negative (set band up so it is mounted to a rig and wrapped around the back of your knees)
Eccentric Tricep Extensions- 6 secs negative
Tempo Close Grip Dumbbell Push-ups- 3 secs down and up
Eccentric Barbell Rows- 6 secs negative
Single Arm Dumbbell Rows- moderate weight

4 RFQ
20m sled pulls sled 65kg
20m sled push only arms @ 100kg

Try other variations depending on fitness and health
Full Body conditioning endurance day 3
Focus legs -
1. Burpees - 10 Reps
2. Side to side jump squats - 45 seconds
3. wall sit - 45 seconds
4. Lunges - 10 reps
5. Box jump- 5 reps

Repeat 3 times

3-4 rounds:
10-15 strict press
6-12 pull up/ ring row
10-15 push up
-rest as needed-

(20 min timecap)

3-5 rounds superset of

8 db rdl
10 db squat

Week 2/18: 5/3/1 EMOM
Bench Press
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

#MetCon | 1 round for time ⇵, + 10 burpees, of:

• 50 air squats
• 40 sit-ups
• 30 lunges
• 20 push-ups
• 10 back extensions

6 rounds for time of:
10 x Wall balls @9/6kg
10m x Dumbell Bear crawl@22,5/15kg
10 x Toes to Bar
10 x Push Jerks @22,5/15kg
10 x Kipping Handstand Push-Ups

Timecap: 30 mins

"Kelly"
Five rounds for time of:
Run 400 meters
30 box jump, 24/20"
30 Wall ball shots, 9/6kg