24-16-8 reps for time of

• Double dumbbell hang clean and presses
• Ring dips

♀ 35-lb DBs ♂ 50-lb DBs

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

tai

CORE 3 rounds: 0:30 work + 0:30 rest *väline pyyhe/kuminauha/keppi/tanko
1. SUPERMAN
2. CRUNCH
3. THURSTER
4. one leg BENT OVER reverse grip
5. SIDE PLANK
6. one leg BENT OVER reverse grip
7. SIDE PLANK
8. JUMPING JACK

WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, pal 2min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, pal 2min

On the 6:00 x 6 rounds:
21 wallballs 9/6
15 kettlebell swings 24/16 kg
9 pull ups
Easy row or bike for the remaining time

OTM12
1) lantion tiputus lankussa
2) 1-Leg V-up
3) lantion siirrot lankussa
4) floor thruster+push up

EMOM 6 Work 0:45 / Rest 0:15 ( AMRAP )

Odd : Power Cleans @ 80%
Even : Deadhang

E2MOM for 3 rounds:
1) AMRAP: 10 Crunches + 10 Reverse crunches
2) Rest
3) 10 Ab-wheels + Plank hold
4) Rest

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Roll
5/5 Ankle Deep Lunge Ankle Mobilization
5 Jefferson Curls @ light weight
1:00 Child's Pose
-Rest as Needed b/t Sets-

10+10 seated side ways medball toss
10 ring roll-outs
15 V-ups

*rest as needed

Jakokyykky tanko takaräkissä 5 x 5+5 nosta painoa tuntemuksen mukaan