WU
3min. kävelyä ja hölkkää
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run WU videon mukaan

3 min DU practice
then 3 rnds
7 ring row
5 plyo push ups
10 hollow rock

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3x 3 of
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch

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6x3 Strict Press
with running clock perform a set at 000,200,400,600,800, 1000
Start at 40% of 1rm Jerk
*Reset after each rep, no tng

2 rounds of
60 deadlift 20kg kb
50 Russian swings 20kg Kb
40 sit-ups
30 front squats 20kg kb
20 Burpees
10 thrusters 20kg kb

Deadlift

1x3 @80-85%
+
8x3 @70% (E90SEC)

*lainattu training planista

Strict Press

A) Build to Heavy 5RM

B) 2x6 @90% from 5RM

C) 1x Max Reps @85% from 5RM

Metcon

4 Rounds For Time:

• 80 DU
• 20 T2B
• 15 Hspu
• 5 Clean (power or squat) @70kg

Gymnastic Conditioning
AMRAP 6:
6 Double Dumbbell Box Step Overs (24″/20″)
6 Bar Muscle-ups

Dumbbells: 50’s/35’s

KILOS: 22.5’s/15’s

3 min du practice
then 3 rounds of
7 bulgarian split squat e/s
5 kip swing
3 box jumps

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24 Min AMRAP
15 TTB
10 DBL DB Box Step Overs 2x 25/17.5, 24/20
600m Run
- use the conversion chart in what's app if you are not using the assault runner

3 rounds for time of

• 20 front squats
• 7 muscle-ups

♀ 125 lb. ♂ 185 lb.

Push Press 10 RM

Deadlift 4 RM, then 3x4 @ 80 %

4*8 shoulder press