3 kierrosta:

5 skin the cat
7 kepin yli - kepin ali (törppöjen väliin keppi)
9 täydellinen maastaveto pallolla

5 min lepo

3 kierrosta

5 nurin päin skin the cat
7 kepin yli burpee
9 täydellinen goblet kyykky pallolla

7-min. AMRAP:
10 power snatches 34/25 kg
3 bar muscle-ups

Built daily heavy
7 reps (max 1-2 rep reserv)

then
5 reps @ 107% heavy 7 reps
3 + reps @ 113% heavy 7 reps
(+ = max reps, minimum 3 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg

3 RFT:
- 50 sit-ups.
- 35 Back Squats (20/15 kgs).
- 20 Box jumps (24"/20").

3 x

10 sec hollowhold + 10 hollow keinuntaa + 10 linkkaria + 10 ristiin linkkaria

OTM7
- clean
- hang clean polven päältä
- split jerk

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

10 x every 45 sec.

-odd 45 sec. 1 x snatch 70 %
-even 45 sec. 3/4/5 knees to chest

Warm up
3 rounds
1:00 ski (increase pace each round)
5+5 suitcase deadlifts
5+5 single leg RDL
5+5 single arm db hang squat clean
10 scap pull ups
10 ring row

Test workout movements and climb to clean weight before hitting short metcon :

Penkki 8x3x40%+siniset minikumit
2lankun penkki 4x5
Ojentajat otsalta 4x10
Leuanveto 4x10 eri otteilla