"Grace"
For time 30 Clean&Jerks 60/42,5kg

POSTAA KG.T JA TOISTOMÄÄRÄT

3x3 bench press

Strength: 15 mins to build upto a heavy complex of :-
Snatch pull
Power snatch
Hang sq snatch
OHS

Wod: 10 min amrap
3 BMU
6 HSPU
9 Medball clean@9/6

Strength: go as heavy as you can on this complex.

Wod: maintain a steady pace working around 75-85% and finish strong.

Time cap: 20 minutes

100 x burpees over rower
Remaining time: row as far as possible

Score:the total distance rowed in meters

WARM UP:
-WB run to "väiski"

STRENGTH:
-WB TOSS BACK FACING OVERHEAD (for max distance m.)
-WB SLAM 5 x 10 (in pairs)
-WB ABS SIDE-THROW 3 x 10/side (in pairs)
-WB SHUTTLE RUN 4 MIN AMRAP (in 2 pers teams)

COOL DOWN:
-WB run to the "Basement"

Palaamme sali harjoitteluun 27.12.2021 maanantaina.

Hyvää ja rauhallista joulua kaikille <3

A
Pushups
k
20

B
Run
.25k
1:00

C
KB Swing

25

20

D
Crunches
0#
20

A
Air Squats
20

B

C
KB Goblet Squat

25

20

D
Good mornings
45#
20

2-3 Rounds

1:00 Backwards sled drag
0:15-0:30 L-sit
15-20 Calf raises
15-20 Tibialis raises