On the 0:00
5 rounds:
30 double unders
10 DB push presses 30/20 lb

On the 10:00
5 rounds:
10 box jumps
15 sit ups

On the 20:00
5 rounds:
8 push ups
10 thrusters 25/15 kg

On the 30:00
5 rounds:
10 KB deadlifts 2 x 24/16 kg
10 wall balls 9/6 kg

8 min time cap per set.

For time:

3 rnd of:

30 KB A.Swing @24/16kg

20 Burpees

50 Double Unders or 100 SU

20 Burpees

30 KB R. Swing @24/16kg

Deadlift 20-15-10 reps

3 rounds:
15 cal Row/Bike
5+5 DB Snatch
5 Goblet Squat
10 Ring Row

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Thoracic Flow video and Snatch Drills video

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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SNATCH DEADLIFT + HIP MUSCLE SNATCH kyynärpäät edellä - katse eteenpäin
3[1+3]@tanko pal. 1 min

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SNATCH DEADLIFT + HIP MUSCLE SNATCH AND POWER CATCH jaloista kuuluu ääni
3[1+3]@tanko pal. 1-2 min

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HYPPYKYYKKY
3x5@tanko pal. 2min

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PAUSE CLEAN PULL (pause below knee and above knee - hidas palautus)
3x3@60%, 3x3@70% kehonp. pal. 3 min

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BOKSI TAKAKYYKKY
3@40%, 3@55%, 2@65%, 2@70% , 2@75% pal. 3 min

"The Chief"
AMRAP in 3 minutes
3 Power Cleans 60/42,5kg
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

3 Rounds
8/10 cal bike or row
10 forward lunges (5 per side)
10 lateral lunges
0:15 Sampson strength each side

Strength
E2MOM x 6
Back rack lunges
10 reps (5 per leg)

Warmup
4 rounds
8 wallballs (14/10)
8 pushups
then
normal warmup

2:00 Foam Roll Quads (60s each)
3:00 of Parasympathetic Breathing

Kuntopiiri 48-84 x 1min

40sek työ / 20lepo

KB deadlift
Ring row
Box step up
Push up
Plank
REST