B.

Take 15-20 minutes to build to today’s 1-RM Clean

200M Row/Run
20 overhead walking lunges @
25 push press
30 front squat
35 push ups
40 sumo deadlift high pull
45 box jump
50 sit ups
500M Row/Run
50 sit ups
45 box jump
40 sumo deadlift high pull
35 push ups
30 front squat
25 push press
20 overhead walking lunges
200M Row/Run

A.

Front Squat

*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

C.
20-Minutes of Static or Passive Stretching

12 min AMRAP

9 käsilläseisontapunnerrusta
9 boxihyppyä
9 leuanvetoa tai rengassoutua

-Käsilläseisontaprogressiot

"DT"

5 rounds for time

12 maastavetoa
9 rive riipusta
6 push jerk
15-20 kg

Tunti sopii kaikille. Pidetään RNC puolella.

Strenght

5-4-3-2-1 reps of Strict Press, start@55%

Conditioning

4' AMRAP
15 lateral burpees
AMRAP Power Snatches@ 30/20

4' rest

4' AMRAP
10 lateral burpees
AMRAP Full Snatches@40/25

OPEN WORKOUT 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups