Power clean 4x4 reps

2rmax

5 rounds for quality of:
Row Calories, 3 mins
Bike Erg Calories, 3 mins
Ski, 3 mins
mobility movement from below
- green zone 65-75% HR

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Mobility:
Round 1: 2 mins Couch Stretch L/R
Round 2: 3 mins Wall Squat Stretch
Round 3: 1:30 Banded Lat Distraction L/R
Round 4: 2 mins Thoracic Spine Foam Rolling
Round 5: 1 min quad roll e/s

A: Squat clean without hip contact+ squat clean+ split jerk
B: Muscle snach+ double power snatch, then triple power snatch
C: Emom 7’: 4 rep Squat Snatch @75-80% of Squat Snatch

LÄMMITTELY
Amrap 12
10 Lonkan kierrot
10 Lapapunnerrus
10+10 Rintarangan kierto
10 Lapsen lepoasento - punnerrus
10 Seinällä pystypunnerrus

VOIMA
LIIKEPARIT
3 kierrosta, 1min lepo sarjojen välissä

1.
40s./40s.
A)Lattiapenkki
B)Vipunostot sivulle

2.
40s./40s.
A)Maassa viparit sivulle
B)Pystypunnerrus

3.
30s./30s.
A)Dippi boksilla
B)Kyykky boksille (jarrutus alas-nopea ylös)

3x 6 @tuntuman mukaan moderate

A,
4 rounds for quality of:
Sled Drag, pick load, 30m
Overhead Barbell Carry, pick load, 15m
Dumbbell Bear Crawl, pick load, 7,5m
Rest 3 mins

B,
Complete as many rounds as possible in 12 mins of:
12 Box Jumps, 60/50cm
6 Thrusters, 43/30kg
6 Bar Facing Burpees

Complete in teams of 2. You go-I go fashion.

Goal
8+ rounds total

C,
4 rounds for quality of:
10 L/10 R Landmine Rotations, pick load
Banded Single Arm Suitcase Carry, pick load, L 15m/R 15m
10 Pike Compressions

Bench press
5, 4, 4 @ 57.5 + max @ 52.5, 10 reps

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- Clean pull under
- high hang clean

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5 Rounds for time

20/15cal Air Bike
10 Hang Power Cleans
10 Push press

Weight: 50/35kg

EMOM 15, for max reps

Minute 1 : Burpees
Minute 2 : Squats with Kettlebell 24/16kg
Minute 3 : Hangin Knee Raise
Minute 4 : Row Calories
Minute 5 : Rest