For time
200m farmer walk
30 TTB
40 DEADLIFT 60/40
50 CAL ROW
40 KB SWING
30 CHEST TO BAR PULLUPS
20 HAND STAND PUSH UPS
10 CLEAN AND JERK 60 KG
200 m farmer walk

Open gym

HEAVYMETAL FRIDAY:
20 min amrap
bodyweight deadlift
burpee
1+1, 2+2, 3+3…

Palaamme sali harjoitteluun 27.12.2021 maanantaina.

Hyvää ja rauhallista joulua kaikille <3

3 kierrosta
300 m juoksu
30 boxjump
20 linkkuveistä
10 wallball

FRONT SQUAT + JERK COMPLEX
3 x (3 Front Squats + 3 Jerks)

Perform 3 sets of the complex, same or heavier than last week.

Post loads to comments.
Exposure 4 of 8

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4 Rounds:
Every 5 Minutes For Time…
25 Burpees
3 Power Cleans 205/135

3 minute cap on each round. The the goal is to move steady through the Burpees, then move a heavy load on the Power Cleans under some duress. Score load used and times for each round.

Post times for each round and Rx to comments.

2 kierrosta:
15 m waiterswalk pallolla
15 m raukävely pallolla
15 m burpeehyppy
15 m liskokävely
15 m kyykkykävely
15 m karhukävely takaperin

EMOM 10'
EVEN
6 deadlift @100/60
ODD
row (cal)
then
50 double unders

AFAP
2-4-6-8-10 clusters @50/35
4-6-8-10-12 oh lunges @50/35
6-8-10-12-14 pull ups
8-10-12-14-16 toes to bar

15-25 GHD sit up
10-20 Hollow rock
Rest 60-90s.