Clean

Technique
With PVC and barbell
- Deadlift
- DL & Shrug
- Shrug & pull
- Muscle Clean
- Pull & receive
- Power clean
- Squat clean

Clean complex
10 min for quality:
1 squat clean

AMRAP’5
10 cal row
12 T2B

Rest 2min

AMRAP’5
8 cal row
10 T2B

Rest 4min

For time
3 Rounds
10 Snatch 45kg
15 C2B
20 HSPU
30 DU

TC. 25min (For time osio)

For Time (25 Min Time Cap):

1,000/800m Row
30 Bar Muscle-Ups
10 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

KILOS – (70/48)

3 rounds:
1,2 km hill trail run
9 wall walks
90 double unders

40 min timecap.

Learn how to use foam roller and rubber bands to improve flexibility, increase mobility, and protect your body from injury.

Then go for easy 1 mile jog or bike.

Log results in notes.

1.) 5-15m Handstand walk / Practice
2.) 25-50 DU's
3.) Rest

Alkulämmittely ja mobility

Takakyykky

4min amrap
3 seinäkävelyä
6 gobletkyykky
20 hyppis
2min tauko
4min amrap
3 leuka
6 askelkyykky
8 burpee

Loppuvenyttelyt

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

For 45 minutes:
3 min row for calories
20 m quadruped crawl
3 min ski for calories
10 rolls to candlestick
3 min run for meters
10 toes to rings
2 min rest