Aikaa vastaan:
Superkids

5 leuanvetoa
5 dippiä
10 Burpeeta
5 leuanvetoa
5 dippiä
20 DU
5 leuanvetoa
5 dippiä
30 abmat vatsaa
5 leuanvetoa
5 dippiä
40 supermieskeinuntaa

Ninjat
7 leuanvetoa
7 dippiä
20 burpeeta
7 leuanvetoa
7 dippiä
30 DU
7 leuanvetoa
7 dippiä
40 abmat-vatsaa
7 leuanvetoa
7 dippiä
50 supermieskeinuntaa

5x 2min/1min
15x30sec/45sec

Lämppä ja mobility

5x5 vauhtipunnerrus

Metcon 7min amrap
10xVuorikiipeilijä
5x K2E
10xkyykky

Core
3x10 selän ojennus laatikolta

Regular class at 8:30-9:30

Focus: Back Squat – 10 Minutes to get to 80% 1RM then:

12 Minute E2MOM – 2 reps at 80%-85% 1RM. Maintain wgt through all sets

Metcon: 3 RFT
800m Run
10 Pistols alt legs ea rep
15 Ball Slam 24/20

(L3 is as written, L2/L1 is with modified pistols)

Score = Time

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

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

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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.

ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

A1) Half-Kneeling Single-Arm Arnold Press:
4 x 12-15

A2) Barbell Romanian Deadlift:
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 2 of 8

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Every Minute on the Minute x 21: (7 each)
1) 4 Strict Chest-to-Bar Pull-Ups
2) 8 High Box Jumps
3) 50 metres Farmer Carry

For the Pull-Ups, use bands as needed to get your chest to the bar, or sub challenging Chest-to-Rings Ring Rows. For the Box Jumps, use a higher box than normal. For the Farmer Carry, go as heavy as you can without breaking up the 50 metres ′.

Post work to comments.

7-min. AMRAP:
10 power snatches 20/15 kg
5 jumping chest-to-bar pull-ups