EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

8 minutes to go as far as possible
1 power clean @70/50, 2, 3, 4...
2 c2b, 4, 6, 8...
3 brp over bar, 6, 9, 12...
3 min rest
Amrap 12
8 kbs 32/24
8 db snatch 25/20
8 deadlifts 100/70
2min rest
30 wall balls
30 hr push ups
30 box jumps
30 t2b
30 Thrusters 30/20

3 rounds for time of

• 21 hang power snatches
• 50 squats for time
• L-sit for time equal to squat time

♀ 75 lb. ♂ 115 lb.

• 20 Min AMRAP of:
Double KB Front Rack Carry (2X24/16Kg) max m accumulated
Every 2:00 perform:
Air Squats 20 reps
Wear Vest (9/6Kg)

Rest day

Tee jotain kevyttä / palauttavaa

Eilinen/Lepo

Alkulämmittely leikki ja mobility

Eläimet

Wod: 20s /15s 4 kierrosta
Lankku
Burpee
Kyykky
Käsillä seisonta
Patsas

Loppuvenyttelyt

KB Triceps Extensions: 4 x 10. Rest 60s.

• For Time:
Assault Bike 100/75 Kcal
MB Wall Ball (9/6Kg) 100 reps
Pull Ups 100/75 reps

Warm Up: 200m Run, 90/90 Stretch, Rollback 2 Hurdle, 2 Rounds: 10 MB Squats, 10 MB Lunges, 10 MB Sit Ups

*Focus 1: Clean
*
Work to 92% of 1RM C&J for a heavy single. Then, 3 drop sets. No linear progression. (Do all drop sets at 20# less if your heavy single is over 265#. Do all the drop sets at 10# less if your heavy single is below 265#.)

**
Metcon: 21-15-9 for time**

Power Cleans (135/95) (Rx+155/115)

Barbell Rollouts

Score: Clean Weight / Time