B.
For time:
Row 1000 Meters
50 Thrusters (75/55 lbs)
30 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 15:00, and then…

“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Please note times for both.

Superkids:
5 kierrosta

30 sek työ, 30 sek lepo
-käsilläseisonta
-suitcasecarry, vasten
-suitcasecarry, oikea
-waitercarry, vasen
-waitercarry, oikea

Ninjat:

5 kierrosta

40 sek työ, 20 sek lepo
-käsilläkävely /shouldertap
-suitcasecarry, vasten
-suitcasecarry, oikea
-waitercarry, vasen
-waitercarry, oikea

5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups

Tabata Barbell

Tabata deadlift, 85KG
Tabata hang power clean, 60KG
Tabata front squat, 40KG
Tabata push press, 30KG

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps from all 32 intervals to comments

Pull Ups
5x3

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

OPTIONAL ADDITIONAL SESSION
Four sets of:
3 minutes of Running @ 65-70% effort
2 minutes of Running @ 80-85% effort

5 kierrosta

12 thrusteria
24 DU / 72 tavallista hyppyä

"Murph"
For time
Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m

A: no hook no feet snatch + snatch 3x1+2 @moderate weight, focus on bar path

B: Power clean w. Pause before turnover 5x3 @60%

C: Power clean + push jerk + split jerk 3x1

Palaamme sali harjoitteluun 27.12.2021 maanantaina.

Hyvää ja rauhallista joulua kaikille <3