For time: (TimeCap 10)

15 push press
8 toes to bar / kipping leg raise
15 DU's / 30 single unders

10 push press
8 toes to bar / leg raise
15 DU's / 30 single unders

5 push press
10 toes to bar / leg raise
15 DU's / 30 single unders

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

In teams of three:
* One is always rowing
* Other two: you go I go, divide reps anyhow:
- 20 box jump (60/50)
- 40 medball thruster w/ partner (9/6)
- 60 KBS (24/16)
- 100 SU.

Member A starts rowing, members B & C start doing box jumps, thrusters etc. When B & C have completed one round, B goes to rower and A & C complete one round of the other movements. Then C goes to rower etc.

Result: CALORIES ROWED

AMRAP 7 min:
• 8 Wall Balls (20/14#)
• 10 KB Swings (45/25#)
• 12 Overhead Lunges (DB or Barbell)

Rest 5 min

AMRAP 7 min:
• 10 Hand-release Push-ups
• 8 Box Jumps (24/20")
• 6 Ring Dips

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :30 Reverse Plank Hold
MIN 2 - :30 Tib Raises
MIN 3 - 1:00 Easy Walk

Warm-up

5-minute Row @ increasing pace
+
2 rounds
10 Scapular pull-ups
5 Inchworms
10 Deck squats
+
2 rounds
40-second Row @ easy pace
20-second Row @ hard pace
1 Wall walk
1 Rope climb

ACCESSORY
ABS
2-3 rounds
12 medball plank
12 medball pike abs
20 medball twist
-rest as needed

week 3/9

WARM UP + TECHNIQUE 10-15min

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MUSCLE SNATCH *vastaanotto päkiälle jääden
3x3@painotanko / barbell *kevyt, pal 2min

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SNATCH + SN PUSH PRESS + OHS
2+2+2@up to 78%, sn-% pal 2min

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CLEAN + FRONT SQUAT + SPLIT JERK
1+1+1@up to 80%, 3[1+1+1]@85% jerk-% pal 2min

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PAUSE CLEAN PULL *1 sec pause the knee + mid-thigh
3×2@+5kg today best jerk, pal 2min

Bench press
1x10 @60%
1x10 @70%
1x5 @75%
1x5 @80%

3 x 8-10 toistoa takakyykky. Liikeparina toisen liikkeen kanssa.
Lepää liikeparin jälkeen n. 1min.