FOR TIME

50 x DU
10 x POWER SNATCH 45kg/30 kg

20-15-10-15-20
DEADLIFT 90 kg/60 kg
BOX JUMP 60 cm/50 cm

10 x POWER SNATCH 45 kg/30 kg
50 x DU

AMRAP 30 Min.
-10 Sit-ups
-10 Jumping Lunges
-10 Mountain climber
-10 Push-ups
-10 Triceps dips

WOD Team
5k row
400 KB push presses
300 step ups
200 Wall Ball
100 burpees

Find 5-3-1 rm

HS hold & kipping pull up

Skills conditioning:

EMOM12
1. 1-2 set of kipping pull up (20-30s rest between sets) 2. 20-30s wall facing hs hold/free stand hs hold
3. 10-12 V-ups/tuck ups
4. rest

Laatua vastaan tehtävä treeni.

Row 1000m
For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat (60/40)
Box Jump
Row 1000m

4 rounds for load
3 Deadlifts
3 Hang cleans
3 Jerks
3 back squats

Superkidsit:

Harjoittelee ilmakyykyn

• 3 x 10 etukyykky

Ninjat

4 x 10 etukyykky

negative (top down) clean
negative (top down) snatch

Circuit of 5s:

SA Swing x5/
Clean x5/
snatch (or partial snatch) x5/
KB Row x5/
Torsion Control x 5/
Brant St run

5 rounds:

• two sprints
• 25 burpees