For time

• 400-meter run
• 15 overhead squats

♀ 65 lb
♂ 95 lb

Alkulämmittely ja mobility

Pystypunnerrus progressio

Emom 90s x 6
"Chief"

Loppuvenyttelyt

Teams of TWO, AMRAP 15
In total Squat Clean
As many reps as Possible Ground To Overhead 32/24kg Kettlebell
”In Teams of two in a timeframe of 15 minutes find the max total weight in squat clean and perform as many reps as possible in GTOH 32/24 kg kettlebell. You can work simultaneously with cleans and GTOHs. 1 kg = 1 repetition.”

EMOM 7
1 x Clean pull + 1 x Hang Squat Clean (Under knee) x 60-75%

EMOM 7
1 x Clean Panda pull + 1 x Squat Clean @ 50-60%

WU
3rds
10x air squat
10x sit up
5+5 DB/KB push press
5x burpee

Total Leebeni!

Squat clean 2 RM

A,
Record your best Clean & Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 20 mins.

B,
For time:
50/45 Ski Erg Calories
50/45 Bike Calories
50/45 Row Calories

Goal: sub 10 mins

Compare to 10/12.

A,
Barbell Good Morning 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
50 Wall Balls,
25 Box Jumps@60/50cm
40 Wall Balls
20 Box Jumps
30 Wall Balls
15 Box Jumps
20 Wall Balls
10 Box Jumps
10 Wall Balls
5 Box Jumps

Goal: sub 12 mins

C,
Each for time:
Run: 6x 200 m

Rest 1 min between efforts.

D,
Hip Extensions 3x15

Rest as needed between sets.