4 RFT:
- 10 Full Clean (40/30 kgs).
- 10 Wall Ball shots (9/6 kgs).
- 10 OH Step ups (20/10 kgs bumper).
- 10 Toes to rings.
- 2 Rope climb.

Otsikon mukaan.

21 15 9 clean&jerk

MU Progressions
Low Rings
Bar
Kipping
Strict MU

For Time:
50 DU
40 Grasshopper
30 Box Jump Over 60/50
20 Hang Power Snatch 35/25
10 CTB Pull-up + TTB
20 Hang Power Snatch 35/25
30 Box Jump Over 60/50
40 Grasshopper
50 DU

REST DAY / OPEN GYM

REST DAY

Ashtanga yoga

As a partners of 2 16 min AMRAP

5 Chest-to-bar Pull-ups
10 pushups hands on dumbbels
15 Front squats with 2 x dumbbels (2 x 35/25 lbs)
Alternate 200m Run with partner

• Partner 1 completes AMRAP of “Cindy Plus” while partner 2 completes a 200m Run ** Swap after every 200m Run, continuing where your partner left off and adding to the team total of Rounds in 16 minutes

Back Squat

135*10
155 *5
175 *5
195 *5
215 *3
225 *3
235 *1
240 *1
245 *1
250 *1

Back extensions
25