Lämmittely ja mobility

otm 10 1+2
clean and jerk

Emom 10x2min
8x seinäpalloa
4+4 kp tempaus
10-15 pito renkailla tai roikunta

loppuvenyttelyt

3 RDS 5 min RDS 1 min test between RDS
Wall balls-23,20,22
SUMO dead high pulls75lbs- 15,15,15
Box jumps 20inches- 12,15,15
Push press 75lbs-12 10 5
Row for cal-9,11,11

otm 15:
hang squat clean + jerk

AFAP
5 rounds for time of:
800m Run
30 KB Swing
30 Pull Ups

AMRAP 10′
5 Hang Squat Cleans
*Alternate per person per 5 reps. AHAP.

AMRAP 10′
Pers A: 5 Clean & Jerks
Pers B: HandStand Hold
*Alternate per 5 C&J – You can only make reps if Pers B holds the Handstand

AMRAP 15'
10 swing @24/16
15 box jump @24/20
20 toes to bar

EMOM 1 ON 1 OFF
AMRAP 29 min.
- Cal Row.
- DU.
- Burpees over the box.
- Sit-ups.
- GHD: Back extensions.
- Farmer's walk (64/48/32 kgs).
- Empuje trineo (80/50 Kgs).
- Skin the cat.
- Box jumps (24"/20").
- Wall Ball Shots (9/6 kgs).
- Wall Climb.
- V-ups.
- HSPU.
- Tire flip.

AFAP (As Fast As Possible)
150 Wall Balls 10/6kg
75 Burpees

3 rounds
400m run
25 sdhp @40/35
15 squat clean @40/35
10 oh squat @40/35

10 overhead bar squats
10 chest to bar pull-ups