105 min
Aerobic work for
15 min erg - crosstrainer, bike, row
Then:
10 pike leg lifts
10 v-up
10 hollow rock
20 ankle touches
20 side heel touches

“Grace”
30 Clean & Jerks

3 x 15

bulgarialainen kyykky
timanttipunnerrus
vipunostot sivulle

1RM, päivän paras

AMRAP 20:

20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
20/15 Calorie Assault Bike

KILOS: (43/29)

• Global Foam Roll Thoracic Spine x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

2-3 min light cardio
1+1 min quad smash with roller
1+1 min adductor smash with roller
1+1 min quad strech
1-2 min v-sit strech

1 ¼ Front squat 4x5 reps

In Teams of 4

AMRAP 6:
Buy in:
2 x 7 wheelbarrel walk
Then:
- single arm devil's press ( Teams has 2 dumbells, two work and two rest, 10 reps is max by one athlete and then must change athlete). Dumbells 15kg/22,5kg

Score: Total Reps

Rest 2min

AMRAP 6:
Buy in:
2 x 7m wheelbarrel walk
Then:
- pull ups ( two work and two rest, 10 reps is max by one athlete and then must change athlete, banded pull ups are allowed)

Score: Total Reps

Rest 2min

AMRAP 6:
Buy in:
2 x 7m wheelbarrel walk
Then:
- Back squats ( two work and two rest, 10 reps is max by one athlete and then must change athlete, teams has 2 barbells, weights are 40kg/60kg)

Score: Total Reps

Rest 2min

AMRAP 6:
Buy in:
2 x 7m wheelbarrel walk
Then:
- Knee rises (two work and two rest, 10 reps is max by one athlete and then must change athlete)

Score: Total Reps

145 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 15

2.WL
A. Clean complex
4 x 2 Clean + 2 Jerk
x 70-75 % / 2 reps in the tank
- 50 50 52.5 52.5
- New set every 3 minutes

B. Power clean
2 Power clean x 70 % 47.5
2 High box jump*
2 Power clean x 75 % 50
2 High box jump
2 Power clean x 80 % 55
2 High box jump
2 Power clean x 85 % 57.5
2 High box jump
2 Power clean x 90 % 60
2 High box jump

3.Metcon
Barbell cycling efficiency
For time:
20 STOH 30 kg
20 Wall ball
16 STOH 35 kg
20 Wall ball
12 STOH 45 kg > 40
20 Wall ball
8 STOH 50 kg > 45
20 Wall ball
4 STOH 60 kg > 50
20 Wall ball
Time: 12.02
(Time cap was 12 minutes)

4.Accessory
- Not done