20-15-10-5-5-5-5
Floor Bridge Swiss Bar Press
Swiss Bar Row to Goodmorning

100-90-80-70-60-50-40-30-20-10
Jump Rope
Toe Taps

Lämppä leikkiä ja mobility

Tabata 10x 20/10s
Selän ojennus
Kuppipito

Taito: seinäkävelyä

Metcon: 12min amrap
Juoksu 20m
5 punnerrusta
3 leukaa tai rengassoutua

Loppuvenyttelyt

Every Minute On The Minute

5 Front Squats, 70/50 kg for 2 minutes

4 Front Squats, 80/60 kg for 2 minutes

3 Front Squats, 90/70 kg for 2 minutes

2 Front Squats,100/75 kg for 2 minutes

1 Front Squat,110/80 kg for 2 minute

All together, this workout takes 10 min.

Your result is the sum kg you have lifted.

Six weeks have passed, and we have came to a completion of our skills season. So enjoy your time with Mary, have fun and do your best! Next monday we will start with strength and conditioning.

4 sets:
10-12 Incline Dumbbell bench press
10-12 Incline Dumbbell curl
10-12 Dumbbell pull-over
10-12 Dumbbell Preacher curls
*For each movement use a 2 count tempo on the way down.

0-15 mins build upto a heavy clean and jerk

18-24 mins 6 min TC
Perform 30 clean then 30 STOH@60-70% of above

28-33 mins 5 min ascending ladder
1-2-3-4etc...
C&J@same weight
BOB

36-40 tabata core or mobility

2-3 Sets - NFT
10 Jerk Balance (load very light - drilling for split jerk)
20sec Ring Body Saw Hold (hold at full extension)

5 x Weighted Chinese Planks (25-55lbs)
1:15's Front
1:15's Back
https://vimeo.com/177465362

5 sets of
2 x Hang Snatch Pull + 1 x Hang Muscle Snatch
Rest as needed.

10x 2min on, 1 min off
A: 3 mu + 12 burbee
B: 7-12 HSPU ( kipping) + 10 dumbell snatch ( 5/5) M: 30-35kg F:20-25kg

Alternate btw A and B ( five intervall each).