VOIMA 3x
6 Takakyykky v1-v2 +edelliseen
6 Rengassoutua

Metcon
2x 6min 3min tauko
10 cal
6 boxin ylitystä
12 KK-heilautus

4 Rounds for Time :

► 25 Jumping Squats
► 25 Push Ups

• 10 reps for time of:
Legless Rope Climb (5 m)

35 minutes

:40 on, :20 off

1 min : 1 round Cindy (5 pull ups + 10 push ups + 15 air squat)
2 min : Kettlebell Clean & Jerk, light weight
3 min : Sit ups
4 min : Wallball shots, Unbroken
5 min : Muscle Snatch 20/15kg
6 min : Rope Climb
7 min : Single Unders

E2MOM 5
5x Bench Press

E2MOM 5
5x Deadlift

21 – 15 – 9
Cluster (25/35kg)
Bar over burpee

Tc: 10min

21-18-15-12-9-6-3 Reps,
For Time Thrusters (pvc)
Bar Facing Burpees

• For Time:
Row 40/30 Kcal
One-Arm KB Swing Snatch Dx (24/16Kg) 20 reps
One-Arm KB Swing Snatch Sx (24/16Kg) 20 reps
Row 40/30 Kcal

4 Sets - Shoulder and hip focused activation and stability
10 Quadruped Thoracic Rotations/side
rest 15sec
1 Wall Walk
10sec Wall Facing Handstand
10 Wall Facing Shoulder Taps
rest 15sec
10 Quadruped Hip Extensions/leg
rest 60sec

1)
Sots press 4 x 2
**
2)
Squat snatches from power position + snatch balance
(2 sec. Pause in the dip and in the catch) (1+1) 10 sets. Every 90 seconds.
**
3)
Snatch hi-pull 6 x 2

Shoulder to overhead x 30
First max. reps shoulder press
Then max. reps push press

Rx. 40 kg/ 25 kg