Strength:
Power Clean 5x3 @70% (65kg)

AMRAP Double DB Thruster 2x18kg

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

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HIP SN + HIP (DIP) SN
5x2+2@kevyt pal 2min

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SNATCH
5x2@kevyt pal 2min

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BOX JUMP Straight Leg
5x6 pal 2min

Clean n' Jerk max

Jumppaa

4 x 4 min AMRAP, rest 2 min

A.
12 cal row/ski/bike
10 KBS
8 goblet squat

B.
12 burpee
10 DB snatch
8 reverse lunge (with DB

Warm-up:

3x
15/12 Calories row
10-15 Bearhug squat jumps
15 Spike ups on rower
10 Hip extensions on GHD
5 High box jumps

Then
3-4 x 2-3 reps negative HSPU with 4-8s descend.

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Climb up to a heavy, but fast set of
2 back squats in 12:00 minutes.

Then:
Every minute on the minute for 10:00 minutes of:
2 Back squats @ 65% of the heaviest set of 2 back squats

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Metcon:

Death by rowing & wallballs

With running clock:
8/6 Calories row +1
8 Wallball shots + 1

Add 1 calorie and 1 wallball shot each round.

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Bonus:

3 x 10+10 1-Legged deadlifts with dual dumbbells
3 x 10+10 Box step-ups with weights in front rack

Core:

3x
24 GHD sit-ups
15+15 Side plank hip touches

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Classic push and pull. Jerk is always split and c2b is strict.

It should be a good sunny weather! Go out and enjoy it! :)

Strength