For time 50'

2 rounds, reps 30 & 20

Row/bike
Sit ups
Cleans (25kg)
Wall balls
Db snatches
Front squats
Ring rows/push ups
Plank

2min on / 1min off , 3rounds each

1
6 Deficit hspu
12 squat
4 mu/ 8 Ring pull up

2
9 Box jump over Burbee
6 hang pover Clean @ 40/60
3 rope

3
50 DU
3 x snatch @85 %
10 Hs walk/ Shoulder taps 20

4
12 T2B
12 WB
12 C2B

Lepopäivä!

Lift every 3:00 min

For time

5 rounds

25 airsquats
10 hanging knee raises

Tempo etukyykky 5 x 3

Laske 1-2-3 alas mennessä. Kevyt paino.

Power clean & clean
2 sets @ 70% of max clean
2 sets @ 75% of max clean
1 set @ 80% of max clean

Paused snatch - 2 sec pause at the mid-thigh
2 @ 60%
2 @ 70%
2 @ 80%
1 @ 85%

Back squat
2 @ 60%
2 @ 70%
2 @ 80% x 2

Optimal accessories
5 x 5 strict pull ups (banded if needed)
3 x 10 DB bent over row
3 x 1 min plank

Alkulämmittely leikkiä ja mobility

Harjoitellaan roikkumisliikkeitä

5×20/10s
Rengassoutu
Seinää vasten käsilläseisonta
Burpee takaperin
Patsas
Sivuttain hyppy

Loppuvenyttelyt

Warm up(10)
2rds
20 mountain climbers
10 plank tap
20 heels to rear
10 lunge

WRK(22)
WRK 1:00 Rest :30 x15
7 hand release push ups w/shoulder tap
7 goblet squat (choose load)
7 plyo jumps

Finisher
50 slow bicycles
1:00 hamstring stretch

For time :

30 Power Clean 60/42,5kg
20/15 Cal Row
10 Hang Power Clean 60/42,5kg

TC 8