AMRAP 4

Run 400m
remaining time
Wallball shots 9/6kg

rest 1 min

AMRAP 4

Run 400m
remaining time
7 hang power snatch 40/25kg
7 front squat 40/25kg
7 push press 40/25kg

rest 1 min

AMRAP 4

Run 400m
remaining time
Burpee pull ups

Three rounds:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

Joka alkava 3 min x 5

5+5 yhden käden thruster käsipainolla
10 käsipainon yli kyykkyhyppy

3 rounds

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

3 rounds

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)

Strength

"2 x 5 High Hang Clean & Jerk
3 x 5 Mid Hang Clean & Jerk"

6 Interval of:
Assault Bike 30’’ @ max effort
2:30’’ rest each interval

EMOM 10 mins
1 Snatch High Pull + 2 squat Snatch

For Time:
Ring Dips 40 reps
Handstand Walks 30 m
Two-Arm KB Goblet Walking Lunge (32/24Kg) 30 m
Ring Dips 30 reps
Handstand Walks 20 m
Two-Arm KB Goblet Walking Lunge (32/24Kg) 20 m
Ring Dips 20 reps
Handstand Walks 10 m
Two-Arm KB Goblet Walking Lunge (32/24Kg) 10 m

A: Bench Press 3x5
3 heavy sets of 5
2-3min rest between sets

B: For time
20m walking lunges
20 box jumps
1min rest
20m walking lunges
20 V-Ups
1min rest
20m walking lunges
20 Burpees
1min rest
20m walking lunges
200m run

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

A: Power clean 5x3
5 sets @ moderate to heavy weight
2-3min rest between sets

B: Strict Chin ups 3xMax/Ring rows 3xMax

C: 15-12-9-6
KB snatch RA 24/16
KB snatch LA
Box jumps