Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30/20 kg Snatch, 20 reps
30 Burpees
40/25 kg Snatch, 20 reps
20 Burpees
50/30 kg Snatch, 20 reps
10 burpees
60/35 kg Snatch, as many reps as possible

Overhead squat, by feel
5/4/3/2/1 reps, don't go to failure (last set 95-100 %)

Huom: hae raskasta ykköstä. Älä mene kuitenkaan failiin asti.

3*
50* DU
10* SHSPU
20* TTB
30* Push Ups

10/8/6/4/3 DL 100kg
50/40/30/20/10 Abmat Sit Up

EMOM 16

Minutes 1-2 : 23/18 Cal Any Machine
Minute 3 : 10 Push-Ups
Minute 4 : 10 Toes To Post

EMOM 4 min

Joka alkava min 6 pistoolikyykkyä vuorojaloin

Strength
3-3-3-1-1-1-3-6-9-12-15
Box Squat
Reverse Band Clean Pulls

Metcon
3 Rounds
100 x Jump Rope
50 x v-Ups
25 x T2B

Superkids

7 kierrosta

1 mäkijuoksu
7 leukaa
7 dippiä

Ninjat

10 kierrosta

1 mäkijuoksu

5 leukaa
7 dippiä

20-minute AMRAP

50 Wall Balls

10 Pistols
15 Chest to Bar Pull Ups

For Time:
10 Legless Rope Climbs (15-ft.)

*Repeat from 5.14.22 

Lämmittely ja mobility

Etukyykky treeni

1min on / 1min off 3 kierrosta
Kone
Kyykyt
Rengassoutu

Loppuvenyttelyt