For time:
100 dubs
9 bar muscle ups
21 squat cleans 135/95
100 dubs
9 bar muscle ups
15 squat cleans
100 dubs
9 bar muscle ups
9 squat cleans

• sub 9 pull ups + 9 dips for bar muscle ups

Eilinen/Lepo

Kisaryhmän treenit

Lämmittely ja mobility

Painonnosto kepillä

30s työ 30s lepo 3 kierrosta
Pallo olan yli
Burpee
Selän ojennus

Loppuvenyttelyt

Mikulás Verseny

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
Run for 20:00 mins or 2 miles

Finisher
50 abs of choice
1:00 quad stretch

For Time:
21-15-9
Power Snatch @40/30kg
Push Up
TC:10'

Warm up(10)
100m run
10 high knees
10 jax
10 plank taps
10 big arm circles
10 cross body crunch
10 push ups
100m run

WRK(20)
WRK 3:00 REST 1:00 x5
10 body builders
100m run

Finisher
50 double crunch
1:00 samson stretch

E2MOM 30

Snatch complex:
Squat snatch + Low hang squat snatch + Hang squat snatch + Over head squat

Weights by feel