TEAM OF TWO:
FROM 0' TO 10'
AMRAP (ONE ROUND EACH)
8 SNATCH 40/30 - 30/20
8 PULL-UPS
8 BURPEES
REST 2'
FROM 12' TO 17'
FIND 1 RM OF CLEAN&JERK

Aticolar mobility
Stretching Posterior chain , Hip

5 X MAX STRICT HAND STAND PUSH UPS ( REST AS NEEDED)

15' PRACTICE
Hand stands
15' PRACTICE
Hand stand walks

Lepoja

Snatch practice for 20 min,

3x3 Deadlift,

EMOM of KB swings for 5 min (32kg)

5 kierrosta:

20 m kelkanveto
12 cal row
8 korkean boxin ylitys

1A: perform 5x5 ring pull ups in false grip if possible

1B: 30 min amrap
Both run 400m
50 power clean
50 front squat
Both run 400m
50 AKBS@24/16
50 Goblet squats@24/16

For time
1000m Row
100 Push Press @35/25kg

PP light weight, big sets
Timecap: 12mins

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Leuka

4 rounds for time:

1000m bike
600m row
400m ski

• 3min rest between rounds

• ruvetaan perjantaisin tekeen laitteita