Aikaa vastaan:

5 kierrosta

10 DU
8 DB tempaus kyykkyyn
6 varpaat tankoon

10 min EMOM

1 hip clean + 2 hang clean + 1 push jerk + 1 split jerk

Muscle

Lower
H - Back Squat
M - OH Walking Lunge
L - Step Ups

H - Deadlift
M - Banded Pull Through
L - Good Morning

H - Weighted Sit Up
M - Banded Crunch
L - Crunch

H - Toe to Bar
M - Landmine Twist
L - Toe Taps

Metcon

• 3min. Bike/Row/Run

• 60s. Squat + twists

• 60s. Up/Down dog

• 60s. Shoulder rotation w / stick

• 2x
  6 Snatch/Clean gripDeadlift
  6 Muscle snatch/clean
  6 OHS/Front squat
  6 Press

• 2x
  3 Position snatch
  3 Position clean
  3 Split jerk

• Mobility...

Leppäileee

21-15-9 For time:
- Kb Swing (24(16 kgs).
- Toes to bar.
- Over head Squat (20/10 kgs bumper).
*** Time Cap: 25 min.

20min alkavalla 2 minuutilla

1. soutu, rauhallinen tahti
2. 5-10 käsilläseisontapunnerrus, 5 boksihyppy, 10 linkkuveitsi pallon kanssa, loppuaika lepoa

Metcon
Double Grace
For time:
135-lb. clean and jerk, 60 reps
Post time to comments.

Muscle
Back Banded Box Squat 3x10
Weighted K2C 3x10

Every 2' for 10'
1x sqt clean + 2x Jerk

3x
1x sqt clean + 2 FS

3x5 press

Open Gym 1:30