3 rounds for time of:
Row 250 meters
65-lb. squat snatches, 12 reps
21 push-ups

"Omatoiminen WOD"

10-14x
Bike erg: 30s.
Rest 30s.
Ski erg: 30s.
Rest 30s.

• go hard

OTM 12 min 3 x Snatch balance

"Beastmode Weigh-down" will be rescheduled for January 21st at 9am. We will meet in the community room. For the most accurate results, do not workout before body fat analysis/weigh-in.

PLEASE LOOK AT THE SCHEDULE FOR NEXT WEEK. THERE ARE SEVERAL CLASS CHANGES!!!!

Alkulämmittely leikkiä ja mobility

Taitorata

Otm 12
5 valakyykkyä kepillä
4 t2b
3 kärrynpyörää

Loppuvenyttelyt

(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Mantieni sempre la presa sulla barra anche nel riportarla a terra. Fai 8 sets partendo dal 60% 1RM e
incrementando il peso di set in set sino a quando riesci a mantenere la presa sul bilanciere senza
doverlo droppare.
Pause above the knees

3RFT:
20 Calorie Row
16 Thrusters 42,5/30
20 Calorie Row
17 T2B

4 rnds
20 Hollow rocks
https://vimeo.com/175042312
0:15's False Grip hold
https://vimeo.com/177415732

10 2-minute rounds:
From 0:00-1:00, 60/40 kg front squat, 5 reps then 20 dounble-unders
From 1:00-2:00, 60/40 kg push press, 12 reps then 20 dounble-unders

With a partner, "you go - I go style"

5 Clean and Jerks (100/70kg) 50/30kg
4 Clean and Jerks (110/75kg) 55/32,5kg
3 Clean and Jerks (120/80kg) 60/35kg
2 Clean and Jerks (130/85kg) 65/40kg
1 Clean and Jerk (135/85kg) 70/42,5kg