5x5@light-moderate weight

Go every 3:00

Goblet squat 6-6-6-6-6 reps (add weight for each set)

Aikaa vastaan

4 kierrosta

8 DB power clean
3 rope descends

3 rounds for time
25 KBS 2/1.5pd
25 burpees

Notes:
– record time

A. Power clean TnG cluster 3. 3. 3; rest 10sec/rest 3mins x 3

B. Split jerk from blocks 1. 1. 1 65% of 1rm – emom – 6-8mins

C. emom – Power clean and SJ TnG from the PC straight to SJ 2-3 65% of 1rm CL & J – 6-8mins

+

Row 500m @2k PR pace
rest 3mins x 6 all rows same pace

Notes:
– build per set on PC
– Tech work on SJ
– focus on going straight to the jerk from PC on C
– if the row is to fast to sustain the same pace back it off a bit
– all rows should be the same pace focus on recovery btw rows

C.
Three sets of:
Tate Press x 10 reps
Rest 30 seconds
Single Arm Dumbbell Rows x 8 reps each arm @ 21X1
Rest 30 seconds
*Towel Kettlebell Farmers Walk x 60 seconds
Rest 60 seconds

*Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.

-Harjoitellaan köysikiipeilyä
-Harjoitellaan rengastaitoja
-Harjoitellaan käsilläseisontaa

EVERY 2' FOR 20'
6 chest to bar
6 power cleans @50/35
6 burpees

Superkids:

Aikaa vastaan

1 leuka
10 naruhyppyä
10 hollow keinuntaa
2 leukaa
10 naruhyppyä
10 hollow keinuntaa...
.
.
.
10 leukaa
10 naruhyppyä
10 hollowkeinuntaa

Ninjat:

Aikaa vastaan

1 MU
20 naruhyppyä
20 hollowkeinuntaa
2 MU
20 naruhyppyä
20 hollowkeinuntaa
.
.
.
5
10
10

MU voi olla bar MU, ring MU tai 1 leuka + 1 dippi

4RFQ
2 Turkish Get Ups (ea)
10 Landmine Handoff (ea)
20m Heavy Farmer Carry
30sec Hollow Hold