Ladder C&j

2-4-6-8- .. 20 KB Alternate arms clean and jerks
Each set run 100 metres with kb

( every 5 mins 25/15 push ups )

AMRAP 14'
10 wall balls @9/6
10 single leg squats
10 burpees

Power Snatch 3-3-3-3-3, bygg upp till en tung 3:a
+
10rft:
Ground to Overhead – 3 reps 60/40kg
Pull Ups – 5 reps
TTB – 9

**10.9.8.7.6.5.4.3.2.1.
Hang Power Clean 60/40kg.
Push jerk
Front squat

Cool down
3x30 Situps
Stretching**

5x10 Weighted box step ups (5/5)

Go AHAP switch legs afte each rep.

Loppuun köysiflengailua

For time:
100 DU
21 Power clean@60/40kg
100 DU
15 STOH@60/40kg
100 DU
9 Snatch@60/40kg
Time cap: 14 mins

For time:
40 WB@9/6kg
30 t2b
20 BBJO@60/50cm
10 Devil press@22.5/15kg
Time cap: 12 mins

Snatch balance
3-3-3-3-3
+
50-40-30-20-10: DU
VS
25-20-15-10-5: Push ups

Kids gone crazy - tabata

4 kierrosta

20 sek riehuu
10 sek lepo
20 sek burpeita
10 sek lepo

3 rounds
60 sec RKB Swings 24/16
60 sec Rest
60 sec Push-Ups
60 sec Rest
60 sec Box Jump Overs
60 sec Rest
60 sec Burpees
60 sec Rest
60 sec Sit-Ups
60 sec Rest