MAX
5-3-3-1-1-1
Box Squat

MUSCLE
12-10-8
Squat

METCON
6-9-12-9-6 reps for time of:
Burpees
Box Front Squat
Pull-ups

Penkki 8x3x50% + siniset minikumit
Vipunostot eteen 3x12-20
Vipunostot sivuille 3x12-20
Ojentajat kuminauhalla 200 toistoa

Takakyykky 5x3@88%

Tempaus 1x3@75%, 1x3@80%, 1x2@85%, 2x2@80%

Rive+työntö 1x3@75%, 1x3@80%, 1x2@85%, 2x2@80%

Tai

Leppävirran kisat!

Tempaus ilman reisikontaktia, raaka + kyykky
5x2, helpot raudat

Passiivinen lepo

Workout 17.2

14-15 y

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Boys use 30-lb. dumbbells
Girls use 25-lb. dumbbells

4 rounds:

4 x 400m (rest 40 secs between efforts)
Rest 4 mins between rounds

On the 0:00…
For Time:
70 Alternating Dumbbell Snatches (70/50)
50 Calorie Row
25 Burpee Pull-Ups

On the 20:00…
For Time:
60 Wallballs (30/20)
40 Calorie Air Runner
20 Bar Muscle-Ups

On the 40:00…
For Time:
50 Kipping Handstand Push-ups
30 D-Ball Cleans (150/100)
15 Burpee Box Jump Overs (30/24)

Score is the sum of all three times.

E2MOM - 20 Minutes
Odd - 2 Deadlift + 5 sec Hold @60% + Light Bands
Even - 20 KB Swings

Lepoja