For time:
100 Double KB Front Rack Walking Lunges @24/16kg (total reps)

• 10:00 Cap

5min Row/Airbike/Bike/Ski

Then 3 rounds:
5 Medball Clean + 5 Wallball
10-20 Mountain Climber
5 TTB

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Perfect Stretch video and/or Snatch Drills video

Metcon:
5 rounds for time
15 wall ball
15 hang power clean 40/30

Super set A x 3 sets
Strict press ME
Strict chin up ME
rest 2:00

30-20-10 reps of
Thrusters 42,5/30kg
Burpee over bar
Toes-to-bar

5 min AMRAP
T2B

Back squat 1RM

Core?
4 Rounds
6 Hollow pull over
8 Plate sit up
10 Russian twist

5 kierrosta aikaa vastaan:

• 400m juoksu
• 10 burpee-boksihyppy (N 50cm / M 60cm)
• 10 sumo deadlift high pull (N 30kg / M 42,5kg)
• 10 thruster (N 30kg / M 42,5kg)
• 1min lepo

Cool down
3-5 min light cardio
2:00 painball to uppertrap against rig
1:00 self hug strech (R/L)

Squat clean EMOM 10 week 2

EMOM 10
4 squat cleans 65-75%1RM

• Kolmen viikon proggis. Toistojen tulee olla nopeita ja räjähtäviä. Painot sen mukaan, että tekniikka säilyy.