3x80%
2x85%
1x90%
1x95%

Clean & Jerk Ladder

For time:
10 x 52%
8 x 60%
6 x 70%
4 x 77%
2 x 85%

TC 13

3-4rounds

10-15 GHD hip extension
10-15 hollow rock

Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil’s Presses (50/35 lbs)

4 rounds, 45s. Work 15s. Pause
A
1. Erco
2. Askelkyykky (12kg kuulat)
3. Rinnalleveto
4. Istumaan nousu
B
1. Erco
2. Maastaveto
3. Wallball
4. Lankutus

Ensin A. 4 kierrosta ja sitten B. 4 kierrosta
Yhteensä 32 min töitä

Treeni 1
Warm Up
2 rounds
1 min row
1 min ski or air bike
4 inch worm
8 walking lunges + twits
8 scapula rolls

8 ring row
4 burpee + squat jump

Metcon
EMOM 20
1) Ski or air bike x 40s
2) Box Jump overs x 6-10 reps
3) Rowing x40s
4) Burpee Pull ups x 3-4 reps

Accessory Work
3 sets
12/12 bulgarian split squat
12/12 single arm db row
16-24 abmat sit ups

E2MOM
10 pull ups
X10

A1. Thruster kb’s
A2. Single hand kb snatch
A3. Double Kb swing
10->1

B1. Pull ups
B2. T2B
B3. Kb push ups
1->10

Tee ensin A1 + B1 eli kb thrusteri 10, sitten 1 pull up, 9 kb thruster, 2 pull up jne siihen saakka että kb thrusterit 10->1 ja pull upit 1->10
Sitten sama juttu A2 + B2 eli kb snatch 10 per käsi, 1 T2B, 9 kb snatch per käsi, 2 T2B jne.
Tämän jälkeen vika osio; db kb swing 10, punnerrukset kuulien päällä 1, tuplaswingi 9, punnerrukset 2.

Aikaa vastaan.

Eli liikeparit A1 + B1, A2 + B2, A3 + B3.

A,
Back Squat 7-7-7

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

B,
Every 1 min for 10 mins, alternating between:
15 Burpees
15 Wall Balls, 9/6kg

Goal
Increase movements by 1 rep each minute if you are able

C,
Tabata Ring Walk Out
Tabata Weighted Russian Twist, pick load
Tabata Plank Jack

For time

• 10-9-8-7-6-5-4-3-2-1
• Left-arm kettlebell snatches
• Right-arm kettlebell snatches
• 1-2-3-4-5-6-7-8-9-10
• Burpee box jump-overs

♀ 16-kg kettlebell, 20-inch box
♂ 24-kg kettlebell, 24-inch box