2 x 1 + 3 työntö
2 x 1 + 2 työntö
3 x 1 + 1 työntö

Long lap
100 pull ups
200 push ups
300 squats
Long lap

Alkulämmittely ja mobility

Harjoitellaan takakyykkyä

On/off 30s 3kierrosta
Viivajuoksu
Boxihyppy
Rengassoutu

Loppuvenyttelyt

6 x 5 min AMRAP
3 min rest in between

A)
12 Wall balls
15 medball-pushups
20 medball-thrusters

B)
12 kb swings
15 kb snatches
20 kb sumo deadlifts

C)
12 pullups
12 ttb
20 sec hang hold

D)
12 cal row
15 Burpees over rower
20 splitjumps

E)
12 hspu
15 situps
20 sec handstand hold

F)
1 rope climb
20 air squats
30 double unders

A.
Take 15-20 minutes to build to today’s 1-RM Snatch

B.
For time:
5 Shoulder to Overhead (185/125 lbs)
10 Power Cleans (185/125 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead

10-9-8-7-6-5-4-3-2-1
cluster @40/25
burpee pull up

A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 10 sets

Mave 5-10-15-10-5

3x

10Min AMRAP

20 Thrusters 20/15

8 Pullups

15 Tuck ups

Rest 2.5Min

Starting Time 9:00
EVENT 1.
EVENT 2.
EVENT 3.
FINAL EVENT
Podium Ceremony