Pendlay row (alternate grip) 4x8 reps

6 minutes AMRAP of:
Deadlift x10 (80kg)
T2B x10
Dumbbell snatches x10 (16kg)

EMOM:
Double under x20
Clean n' jerk x1
1 minute to change the weight.

4 minutes AMRAP of:
Clean n' jerk x1 (40kg)
Pull up x1
Clean n' jerk x2 (40kg)
Pull up x2.....

2 minutes rest
continue...

A,
4 rounds for time of:
8 Tempo Goblet Squats, pick load
8 Tempo Ring Rows
8 Tempo Stiff Leg Deadlifts, pick load
8 Tempo Ring Push-ups
Row, 750 m

3 secs up and 3 secs down for all tempo movements.

B,
For quality:
100 Band Pull Aparts
100 Band Face Pulls
50 Scap Pull-ups
50 Scap Push-ups

Accumulate the total reps.

Mäkijuoksutreeni
30min AMRAP
Hill run with partner
work : rest = 2:1

Loppiaisen yhteistreeni Portti X CrossFit Turku järjestetään Pähkinämäellä, Kuralan sillan edustalla.
Tulethan jo valmiiksi treenipaikalle omalla- tai kimppakyydillä. Kimppakyytiä voi sopia esim. Facebook-ryhmässä.

Warm up
2 rounds
1.5 min cardio
5 inch worm with push ups
10 air squat + 5 squat jumps
10/10 single leg rdl
:30 side plank Hold R/L

Treshold Metcon
EMOM 10
odd : row x 30 sec
even : hr push ups x 6-12 reps

EMOM 10
odd : ski x 30 sec
even : box jumps x 6-8 reps (sharp jumps)

EMOM 10
odd : air bike x 30sec
even : deadlifts x 10-15 reps @ double kb's

rest 3 min bwn sets

2 minutes AMRAP of:
Double unders

1 minute rest
continue...

3 x 8 + 8

Skill:
3x5 Hang Muscle Clean (Power)
5x5 High Hang Power Clean

7 minutes of:
3-5 Hang Clean
30 Double Unders
Rest 30-45s

EMOM for 6 min:
1.- 20s of Max Strict Press
2.- 20s Max Bent Over Row

EMOM for 8 min:
1.- 12 Back Squats @ 40-50% of 1RM
2. 30s Plank

Core:
Tabata
Hollow Rock