A: Squat jerk technique
B: Power jerk + squat jerk
C: Snatch pull 2 RM

Complete as many rounds as possible in 10 minutes of:

• 15 wall-ball shots
• 1 rope climb, 15 ft

♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft

buy in: 50/40 cal row
5rounds:
9 Deadlift@60/40kg
6 Hang power clean@60/40kg
3 STOH@60/40kg
cash out: 50 burpee over the rower
TC: 15'

Rest 5-10 mins

4 rounds, 2'on/2'off
100 DU
AMRAP Power clean@60/40kg

170 min
Warm up + COS 25 min

1.HSW
- 15 m

2.BCTB
- BFLY x 35
- KS+BCTB 4 x 5+5
- BCTB+hollow 8 x 1
- BCTB+BFLY 2 x 1

*3.Strict HSPU strength
A. Box pike HSPU 4 x Max effort w/weighted vest - 3 kg
- 4 3 3 3

B. Box Pike HSPU negatives w/deficit 3 x 5, 5 s. neg
- 10 kg plates 1 x 5
- No def. 2 x 5

4.Front squat
A. Build to max set of 3 for the day

B. 4 x 3 @ 90% of today's max

5.Metcon
A. Every 4 minutes for 4 rounds:
16 DB Snatches (unbroken) - 15 kg
200 m Row
- Go hard every round, but faster each round!
- Times: 1.31, 1.27, 1.25, 1.21

6.Accessory
A. 4 sets:
10 Ring face pull
15 DB Lateral raises - 10 10 10 10 lbs

Perfect Stretch video

AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

Kilos: 22.5/15

Alkulämmittely ja mobility

Leuka OTM

12min AMRAP
10 burpee
100m kone
6 t2b
10m askelkyykkykävely

Loppuvenyttelyt

Kangaroo Flow video
10m 4-Step Walk video

21-15-9

*Thruster
*Tangon yli burpee

Alkulämmittely ja mobility

Harjoitellaan köysikiipeilyä

30s liike 30s lepo 3kierrosta
Viivajuoksu
Lankku
Burpee
Kaaripito

Loppuvenyttelyt