Ladder C&j

2-4-6-8- .. 20 KB Alternate arms clean and jerks
Each set run 100 metres with kb

( every 5 mins 25/15 push ups )

1: 12 wallball
2: 1 max ub set of ttb
3: 40s shuttle run
4: 1-2 rope climb
5: rest

Front Squat 10-5-3-1-1-1-3-5-10 reps

GO HEAVY ! Post the total weight from round 1 to 9

MAX
5-3-3-1-1-1
Squat

MUSCLE
Weighted Reverse Lunges

METCON

5 x 5 Etukyykky, jarruttaen alas, kovaa ylös

Snatch daily max
Back squat 5x3
Db row 4x8

Etukyykky

7 x 5, jarruttaen alas, nopeasti ylös

A: Power snatch + OHS + sotts press 5x1 @easy weight

B: Power clean + paused push jerk w. Paused dip 5x1+2 @50-60%

Lämmittely ja mobility

Otm 10
4-6 leukaa

Metcon: 10 min amrap
10 punnerrusta
30m juoksu
8 Kk mave

Loppuvenyttelyt

Lämmittely ja mobility

Maastavetoa

Death by burpee

Loppuvenyttelyt