Daily max for c&j triples 20min

Find your tn’go max weight of this complex.

Kapea penkki Max1

Pystypunnerrus otsalta 5x12
-kapea ote

Vipunostot eteen tangolla 5x15

Warm up(10)
3rds
20 mountain climbers
20 front kicks
20 arm circles 10 front/10 back
6 jing jang(5m shuttle run)

WRK(27)
WRK 12:00 REST 3:00 WRK 12:00
100m run
10 dumbbell ground to overhead
100m run
20m overhead walking lunge or front rack
100m run
30 bicycles

Finisher
30 round the world
1:00 butterfly stretch

60min:

• Juoksu/hiihto/soutulaite/kuntopyörä (peruskuntoalueella eli oikeasti kevyesti. Jos teette sykemittarilla, niin 120-125bpm).

Snatch 1x2 @ 60%
Snatch 2x2 @ 65%
Snatch 2x3 @ 70%

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(15)
On the 1:30 x10
15 air squats or goblet(choose weight)
30 jump rope or double unders

Finisher
50 double crunch
1:00 samson stretch

1.
3 rds for time, 2min rest btw rounds:

10 cal Echo bike
10 Burpee box jump over
10 Alt. DB snatch (22,5kg)

2.
5 rds, on every 3 minutes:

15 2xDB Deadlift
10 2xDB Squat clean
5 2xDB Thruster

3.
Core

Romanian deadlift 3x12 / 2 min

deadlift 6x6 7 3min

75-80%