For time

21-15-9

*thruster 40/30kg
*ring push up

PK-Treeni

tee 60-90 min kävely/fillari/ TOSI iisi juoksu

harjoitellaan kevyellä tangolla

• pystypunnerrus 4 x 5
• vauhtipunnerrus 4 x 5

WU
AMRAP6:
8 Burpee
10 Air Squat
10 AbMat Sit-up

EMOM30:
1. 8-12 KB Swing 24/16 kg
2. 8-12 Box jump
3. 8-12 Pulll-up
4. 8-12 Wall ball 20/14 lbs
5. Rest

Tempaus 2@70%, 2@75%, 1@80%, 1@85% 1@kisa-aloitus

Rive+Työntö 2x(1+1)@70%, 2x(1+1)@75%, 1+1@80%,1+1@85% 1+1@kisa-aloitus

Etukyykky 3@73%, 2@78%, 1@83%, 1@88%, raskas ykkönen

• 5-5-5 of:
BB Power Snatch
5RM
90% 5RM 5-5 reps
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Olympic Total 45 Mins
25 Mins to Find snatch 1RM
20 Mins to find C&J 1RM

Post heaviest snatch + C&J ( breakdown in comments)
Post body weight if you like.

3 sets
8 Landmine Single Leg RDL
20 Banded Hip Thrusts
30sec Arrested Superman

10-9-8-7-6-5-4-3-2-1
handstand push up
box jump @24/20
pull up

EMOM 12
1: kipping HSPU one UB set
2: 30-50 DU
3: 10 deadlift 90/60