Conditioning
5 minutes of max reps of Burpee Box Jump Overs
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean
3 minute rest
2 minutes of max reps of Wall Balls
2 minute rest
1 minutes of max reps of Max unbroken TTB/KTE/KTC

WL
Snatch
A. Work up to a heavy Squat Snatch (not a max)
B. 3×1 Snatch Pull
C. 3×1 Snatch Grip Jerk + Pause OHS

• For Time:
Rope Climb 7/5 reps
Handstand Push Ups 35/25 reps
Rope Climb 5/3 reps
Handstand Push Ups 25/15 reps
Rope Climb 3/1 rep
Handstand Push Ups 15/10 reps

Alkulämmittely ja mobility

Maastavetoa
Tangolla tai kuulalla 4x10

Wod:
6+6x vuorikiipeilijä
12 thrusteria kp/kk/tanko/keppi
12 kyykkyhyppyä
1min lepo vedon jälkeen

Loppuvenyttelyt

5min Row/IAirbike with nose breathing only

Perfect Stretch video

2 Snatch Pull
1 Power Snatch
1 Snatch Balance

5 Work sets @ 80%

AMRRAP 20

5 Strict Pull Ups
10 Hand Release Push Ups
15 Squat Jumps

AMRAP Ascending Ladder in 13 Minutes:
2 Wall Ball Shots @9/6kg
2 Burpees
4 Wall Ball Shots
4 Burpees
6 Wall Ball Shots
6 Burpees
etc...

Painstorm XII"
For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
M: 20kg W:15kg
2.7.2019

Jee, huomenna tulee lisää SummerCupia!

15-12-9 reps for time of (cap time: 12 min):
- Step ups with Kb 2x24 / 2x12 kgs.
- Medball sit-ups 9/6 kgs.
- Push press 40/25 kgs.

Single Arm Dumbbell Press
2112; 6-8reps/arm; rest 60sec x 3 sets