Chest Supported Dumbbell Row 3 x 10

One Arm Front Raise 3 x 14, alternating

Snatch squat + over head squat 6 X1+3

Etukyykky 5x5x50%
-takakyykyn maksimista

Vauhtipunnerus käsipainolla 3x6 / käsi
-raskas!!

Yhden käden kulmasoutu 3x15 / käsi

Jalkanostot maaten 3x30
-joko lattialla tai penkillä

6x3 push press

3 rounds, each for time of

• 15 clean and jerks
• 30-calorie bike

Rest 200

♀ 85 lb ♂ 125 lb

Clean + Jerk + Front squat + Jerk

Build to a daily max 1+1+1+1 on the complex

7 rounds for time of
- 3 clean and jerks
- 50 double-unders

♀ 125 lb
♂ 185 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

3 rounds for consistency:

3 min row for meters
1 min rest

3 min amrap: 5 box jumps, 10 wall balls, 15 sit ups
1 min rest

3 min bike for meters
1 min rest

PK

20-30min pk pyörä

10 rounds for time:
10 m seal walk
10 burpees