10x

set 1-5 every 60sec
set 6-10 every 90sec

Power Clean + Jerk + Hang Squat Clean + Jerk

"The Ghost"

6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps.

00:00

21 thruster @40/30kg
15 pull up
21 burbee over bar
*
08:00

21 thruster
15 pull up
15 burbee over bar
*
16:00

21 thruster
15 pull up
9 burbee over bar

(Time cap 6min)

3 min cardio machine
then
Junkyard Dog
then
Barbell Warm Up For Clean&Jerk 10-15 minutes

2 x 8 seated DB shoulder press

2 x Amrap 10min:
1) cindy
5 pull up
10 push up
15 air squat
*
2) hikilenkki + max cal row

(rest 4min between sets)

32 min, 30 sec on 30 sec of

20 air squat
20 push ups
20 sit ups

20 walking lunges
20 burpee
20 hollow rock

20 pistol squat
20 V-sit ups
5 wall climb

30 sekuntia töitä, 30 sekuntia lepoa.
Tämä ei ole maksimiharjoitus. Keskity täydelliseen liikkeeseen. Jatka aina levon jälkeen siitä mihin jäit.

Alkavalla 3min 24min ajan

1. Soutu/pyörä rauhalliseen tahtiin
2. 6-10 rinnalleveto riipusta + 30-40 tuplanaruhyppy

3 kierrosta
15 hauiskääntö tangolla
15 pystysoutu tangolla

5 Rounds for time :

12 Deadlift
9 Overhead Squat
6 Hang Power Snatch

Barbell 50/35kg

TC 11