• 75/60 reps for time of:
Handstand Push Ups

Superkids

3 kierrosta

8 tiukka polvet kyynärpäihin
6 rintatankoon
4 dippiä renkailla
2 polviltaan MU renkailla

Ninjat

3 kierrosta

8 tiukkaa varpaat tankoon
6 rintatankoon
4 dippiä renkailla
2 Muscle Up tai progressio

EMOM 8 x 4 @60%

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN PULL to HIP + CLEAN from KNEE + PUSH PRESS + SPLIT JERK with PAUSE in CATCH split jerk both side 1+1, pause 2-3 sec
2+2+2+2@barbell, 2-3× 3+2+2+2@76-81%, jerk-%, rest btw sets 1,5-2min

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FRONT SQUAT
4×4@80%, fs-%, rest btw sets 2-3min

For Time:
50 Box Jump
40 Pull-ups
30 FSQ
20 Burpee
10 Thruster

21.18.15.12.09.06.03

► Kettlebell Snatch
► Box Jump

3 x 300 m soutu + 10 vauhtipunnerrusta

50 toes 2 bar

5 sets:
300m fast pace
100m recovery pace
100m sprint
100m recovery pace

4 mins rest between rounds

3 rounds for time of

15 thrusters
3 15-ft. rope climbs, legless ascent and descent

Women 105 lb. Men 155 lb.