A)
Paused muscle clean + paused dip push press
5x 2+2
-2” pause above knee + in dip position

B)
Power clean and split jerk
8 x 1+ 2

For time:

2-4-6-8-10-8-6-4-2

Pull ups
Push ups
Lunges
DB Snatches
DB Front Squat
DB STOH

DB 22,5/15kg

MOBILITY

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AMRAP10
8-9-10-11-12-13...etc

Shuttle Run
5 push-ups
8 air squats

OPTIONAL COOL DOWN
3 SETS
5/5 Side Lying Open Books
15 Single DB Floor Pullovers
1:00 Ball Massage*
*Option to pick calves / shoulders / lats

TEKNIIKKA
- 1.käden heilautus
- rive
- vp/työntö
- tempaus

3 eri painoista kuulaa
kevyin
- 1.käden heilautus 1min oik. + 1min vas.
- rive 1min oik. + 1min vas.
- vp/työntö/tempaus 1min oik. + 1min vas.

Tauko 2 min

keskimmäinen
- samat liikkeet kun edellä, työaika 45sek.

Tauko 1 min

raskain
- samat kun edellä, työaika 30sek.

TABATA 8
- russian twist
- sit out
- burpee
- hyppy eteen + taakse

OPTIONAL COOL DOWN
2-3 SETS
10/10 Banded Pallof Presses
10/10 Single Arm Half Kneeling Banded Lat Pull Down
5/5 Sciatic Nerve Floss
-Rest as Needed b/t Sets-

OPTIONAL FINISHER
3 SETS
10 Tuck-Up + V-Up
15 Ring Face Pulls
1:00 Barbell/DB Gun Hold
-Rest As Needed b/t Sets-

A,
Back Squat 1x3

Use the heaviest weight you can for the set.
Complete in teams of 2.

Each person finds a heavy set of 3.

B,
Teams of 2 - complete as many rounds as possible in 10 mins of:
7 Over Unders, 60/50cm
14 Wall Balls, 6/4kg
21 Double Unders

Complete in teams of 2. You go-I go fashion.

C,
Teams of 2 - complete as many rounds as possible in 10 mins of:
5 Shuttle Runs, 20 m
10 No Push-up Burpees

D,
3 rounds for quality of:
7 Reverse Nordic Curls
Samson Stretch, L 30 secs/R 30 secs
10 Alternating Cossack Squats

Barbell bent over row 4x12 reps

Deadlift

5 - 3 - 2 - 2 - 3 - 5

No TnG.

Go every 3:00