40s max reps shuttle runs
4 push-ups
5+5 single arm DB hang clean & jerks

20 x WB
15 x Sit Up
10 x Pull Up
rest 30s btw rds
keep steady pace

Omatoimi lämmittely:

1) e1:30 x8 alt a/b:
A: 2 strict press + 3 push press
B: 6+6 kb frontrack reverse lunge

2) emom15:
1: 6 back squat
2: 12 alt. seated db press
3: :30 machine

2 Sets:
3 rounds:
300m
100m @Jog / Recovery pace

• Rest 2min btw sets

Cool Down: (optional)
500m Jog / Zone 2

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Hang squat snatches

Clean technique
*Rinnallevedon tekniikkaa / liikkeen läpikäyntiä pieniin osiin pilkkoen
*Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen

WOD
*With partner, You go I go
*4min each station, no rest between (total 16min)

1. Max meters Sled push/pull
2. Amrap: 10 air squat + 5 Ring row + 5 Ring push ups
3. Max cal Erg
4. Max time Plank hold

3x 3 Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat
50-65%

Parin kanssa, 4 kertaa molemmat:

500m row, lepää niin kauan kuin toinen soutaa.

Viimeisen soudun tulisi olla nopein.

AMRAP 8, with partner
8 Box over burpees 24/20"
10 KB Swing 32/24kg
YGIG

Part A

5 rounds each arm

Turkish get up to windmill to get down
(1-3 windmills)

Part B

In pairs
(if solo, rest as long as it takes you to complete a complex)

5 rounds each one person working at once

2 cleans right
1 press right
3 front squats right

2 cleans left
1 press left
3 front squats left

Part C

In pairs

P1: 5-10 ab wheel roll outs (sub for kneeling walkouts or full inch worms)
P2: Batwing hold whilst P1 is working