1st set
3 rounds

10 x lunges
20 x Sit ups
2x8 x kb kulmasoutu

2nd set
3 rounds

10 x hip thrust
20 x russian twist
10-15 s pull up hold

5 x 2-position clean
*Ensimmäinen toisto polven päältä
*Toinen toisto lattiasta
*painot tekniikka edellä
*Lepoa noin kaksi minuuttia sarjojen väliin

Every Minute On the Minute (EMOM) for 10 minutes:

• 2 Squat cleans @ 84/61 kg (185/135 lb)
• 2 High box jumps (30/24 in)

Use higher weight if possible.

A: 8min plyo emom
Odd: 3x prowler push away
Even: 3x clapping push ups
B: Bench press amrap @75kg
C1: Strict chin ups 3set
C2: Dips 3set
D1: seated Supine grip bar cable Row 3set
D2: SA DB press 3set
E1: DB Shoulder flys 2set
E2: Triceps cable push downs 2set

Penkkipunnerrus
1 x 3 @63%
1 x 3 @72%
1 x 3+ @81%

*Viimeisessä sarjassa tavoitteena vähintään kolme toistoa, mutta tee niin monta toistoa kuin hyvällä tekniikalla tulee.

10 rounds for time:

• 2 Squat cleans @ 84/61 kg (185/135 lb)
• 2 High box jumps (30/24 in)

A: snatch 5x1 @90-95%

B: clean & jerk 3x1 @85-90%

C: clean pull max

A,
Complete as many rounds as possible in 9 mins of:
10 Kettlebell USA Swings, 32/24kg
10 Toes-to-bars
24 Double Unders
12 Kettlebell USA Swings,
12 Toes-to-bars
24 Double Unders
14 Kettlebell USA Swings,
14 Toes-to-bars
24 Double Unders
...
Continue adding 2 Kettlebell Swing and Toes-to-bar reps each round until time expires.

Athlete Instructions
Goal
4+ Rounds

B,
3 rounds for quality of:
10 Landmine Rotations
Suitcase Carry, pick load, L 15m/R 15m
10 L/10 R Side Plank Pulses

Seal row 4-3-2-4-3-2

For time

36 Burpee Chest to Bar Pull-Ups
63 Dumbbell Hang Snatch 32/22,5kg. Switch Arm every 5 Reps.
3000m Bike

( 10 - 18 )