LADDER 15'
5 squat cleans @50/35
5 burpees jumping over the barbell
5 pull ups

2 x maksimitoistot leukoja + 2 x sama määrä dippejä penkillä

Muscle

Legs

Metcon

Wod
Treeni:
Every 2 min x 7
Row 175m/125m (max 30s)
30 Double under (max 30s)

Hiki:
Every 2 min x 7
Row 175m/125m (max 30s)
30 Single unders (max 30s)

75 min / rento, pk

Metcon

Tabata squats holding a 45-lb. plate
Weighted dip 3-3-3-3 reps

Post Tabata score and dip loads to comments.

Kelkanveto x3, merkkaa millä painoilla

"100 Front Racked Kettlebell Walking Lunge Steps (24/16 kg)
*Start the workout by performing 5 burpees.
**Perform 5 burpees every minute. "

"40x handstand push up (strict)
40x deadlifts (100/70)
40x handstand push ups (Kipping)

*If HSPU are a major weakness for you, then cut the reps down to 20 for both strict and kipping. "

A,
Snatch complex :snatch pull(/ power snatch/snatch
2x2 @50%
2x2 @60%
1x2 @70%
1x1 @80%
4x1 @85%

B,
Clean Complex :clean pull/ hip clean/ clean and jerk
2x2 @50%
2x2 @60%
1x2 @70%
1x1 @80%
4x1 @85%