5 Minutes of Static Stretching

Superkids ja ninjat :

9 min AMRAP

12 käsipainovauhtipunnerrusta
12 m askelkyykky käsipainot eturäkissä
12 leukaa/rengassoutua

Ninjat

CLEAN AND JERK COMPLEX

Performance
Clean Pull + Hang Power Clean + Push Jerk + Split Jerk

Work up to a challenging load for the day.

Fitness
Clean Deadlift + Hang Power Clean + Push Jerk

Work up to a challenging load for the day.

Post loads to comments.
Exposure 1 of 8

---

AMRAP 10 Minutes:
10 Box Step-Ups 24″/50, 20″/35
20 AbMat Sit-Ups

Use the lead leg to come to full extension on the box.

Post rounds, reps, and Rx to comments.

Rest Day

eilinen / lepo

Strength
20 minutes to establish a 3RM Front Squat.

Conditioning
For time:
Run 400m
21 OVS 50KG/35KG
21 American KB Swings 32/24 kg

3x 20 ghd abs and 3x 20 ghd hip extension (back
muscles).

10 Minutes:

5 Minutes KB Snatch Right (16 kg)

5 Minutes KB Snatch Left (16 kg)

Note: Try to maintain 16-20 reps per minute. Watch the clock, pace yourself, be efficient and “rest” on top.

Back squats to the song!
135/95

from 0.00 to 3.00
25cal row
then
double unders
rest 1min
from 4.00 to 7.00
AMRAP
overhead squat @40/25