RX
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.5 x bodyweight)
Bench press (1 x bodyweight)
Squat clean (0.75 x bodyweight)

INTERMEDIATE
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.25 x bodyweight)
Bench press (.75 x bodyweight)
Squat clean (0.5 x bodyweight)

BEGINNER
8-7-6-5-4-3-2-1 reps for time:
Deadlift (29/43 kg)
Bench press (25/34 kg)
Squat clean (15/20 kg)

WL
Clean & Jerk 1-1-1-1-1-1-1

Conditioning
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Back Squat
3x @85%
1x @90%
3x @85%
1x @90%
3x @85%
1x @90%

AMRAP 18:
4 Bar Muscle Ups
8 Power Snatch (50/35)
16 Box Jump Overs (60/50)

Lämppä leikki ja mobility

Harjoitellaan kuperkeikkaa ja roikkumista

Metcon:
15min
T2b 4x
Rengassoutu 5x
Kyykky 5x

Loppuvenyttelyt

Weight Training:
Press:
100 x Bench Press @75% BW
75 x Shoulder Press @ 50% BW
50 x Tricep Press @ 25% BW

Crossfit:
20 Min Emom:
Odd- 1 x Ring Dip, Bench Press, Snatch Shoulder Press
Even - 10/5 x Push Ups then plank for rest of the minute

lepoja

Work in pairs
AMRAP 5
For calories
ski
row
bike
-2 min rest-
AMRAP 5
For reps
Burpees
Power snatch 35/25
Power cleans 50/30
-2 min rest-
AMRAP 7
Air squats
Push ups
Sit ups

25 pull up

.50 Walk
.50 Run
.50 Walk