AMRAP 30 min.
30 AbMat Situps
30 Squats
30 Hand release push-ups
30 Walking Lunges
30 Burpees

CLEAN AND JERK COMPLEX
Every minute on the minute x 12:
Clean High Pull + Mid-Hang Clean + Jerk
The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.

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For Time:
10-20-30-20-10
Squats
Russian Kettlebell Swings 32/24kg
Sit-Ups
Post time and Rx to comments.

2 ring dips
2 L-Pullups
30" handstand hold

4-4-30"
6-6-30"
8-8-30"
......

AMRAP (As Many As Possible)
in 12′ of:
3 Strict Pull Ups
7 Kipping Pull Ups
11 Butterfly Pull Ups
*After Each Round 50 Double Unders

AMRAP (As Many Rounds As Possible)
in 20′ of
400m Run
Max Pull Ups

Lämmittely leikkiä ja mobility

Harjoitellaan kyykkyä ja miten nostetaan.

Metcon kaverin kanssa tai ryhmissä 5 kierrosta vuorotellen
10x vuorikiipeilijä
6x burpee

Loppuvenyttelyt

Lämmittely ja mobility

Harjoitellaan köysikiipeilyä

Metcon 7min amrap
6x burpee
4xK2E
1x seinäkävely

Loppuvenyttelyt

AFAP (As Fast As Possible)
3 round for time of:
400m Run
8 Clusters 50/35kg
16 Hand Release Push Ups

Lämmittely ja mobility

Harjoitellaan Mavea

Metcon
kaverin kanssa vuorotellen 5 kierrosta
5x punnerrusta
10x kyykkyä

Lankku tabata

Loppuvenyttelyt

Tempaus 6 x 2