8x1 squat clean + 3tng push jerks 75-85%

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(20)
:35 on :25 off x5
airdyne
low plank
body builders
high plank

Finisher
50 cross crunch
1:00 min chest opener

Sumomaastaveto

5 x 7

Row/run 10x1000m vila 1min

Do the following reps based off 90% of your one rep max.

For Time
800 meter Run
12 Pull-Ups
24 Kettlebell Swings
48 Toes-to-Bars
96 Sit-Ups
48 Push-Ups
24 Deadlifts (225/185 lb)
12 Pull-Ups
800 meter Run

”Sasquatch”
Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row + 30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

5 Rounds for time

10 Snatch 42.5kg / 30kg
10 Burpees Pull-Ups
10 Thruster 42.5kg / 30kg
10 Push-Ups
10 Front Squat 42.5kg / 30kg
10 KB Swing 24kg / 16kg

Open 19.5

Openista palauttaa harjoittelua/Openiin valmistavaa harjoittelua

Lifts

Good mornings
KB swings
Deadlifts

This class is all about engaging the posterior chain. We will work on the starting posture of the lifts, keeping the shoulders and hips rising and falling at the same rate in the DL, and the explosive power in the glutes at the top of all movements. Special attention will be given to the catch and thrust in the KB swings.

Score: DL weight