clean - front squat - split jerk - back squat - split jerk behind the neck - over head squat

Raakatempaus 3x1@70%, 3x1@75%

Raakarive + RATY 3 x (1+1)@70%, 3 x (1+1)@75%

Linkkarit 50 kpl

Leuanveto (tiukka) 20-30kpl

EMOM 16

Minutes 1-2 : 23/18 Cal Any Machine
Minute 3 : 10 Push-Ups
Minute 4 : 10 Toes To Post

WOD

With partner for time, alternating turns each round.

1 round of

21 Calories row
15 Deadlifts 80/50kg
9 Burpees

then

2 rounds of

15 Calories row
12 Front squats 60/40kg
9 Burpees over bar

then

3 rounds of

12 Calories row
9 Thrusters 40/30kg
9 Burpee box overs 24/20"

Timecap 28 minutes.

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.

Taululla voipi olla joku core treeni
tai

kehittele oma.
Yks vaihtoehto : 6-8 x 40 sec on/ 20 sec off ja plank hold.

5 sets: 3 Push Press + 4 Push Jerk AHAFA

One set has 7 reps. Bar from the rack. Use AHAFA weights, rest as needed.

Rocksprings Road x 1
(2.29 Mi)
32:24

http://www.endomondo.com/workouts/158413419/841230

4 rounds for time of:

• 45-second L-sit hold
• 135-lb. deadlift, 30 reps
• 15 handstand push-ups

750m row
25 burpees
500m row
50 burpees
250m row
75 burpees