Clean Conditioning
For time*:
20 Hang Power Clean, 70/50kg
20 Hang Power Clean, 80/60kg
20 Hang Power Clean, 90/70kg
*No Racks. 1 Bar. Rest 1 minute after completing each weight

Squat Conditioning
For time*:
20 Back Squats, 70/50kg
20 Back Squat, 80/60kg
20 Back Squats, 90/70kg
*No Racks. 1 Bar. Rest 1 minute after completing each weight

Strength
E3MOMx6 Back Squats x 4

Conditioning
With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees

Minimum Work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.

In pairs, you go I do something nasty

Chipper- time cap 30 min

150 wall ball (you go i go toinen tekee koko ajan > Deadlift hold 70/40)

100 toes to bar (you go i go toinen tekee koko ajan > Handstand hold)

50 power clean 70/40 (you go i go toinen tekee koko ajan > KB squat hold 24/16 kg)

100 walking lunges w/wall ball (you go i go toinen tekee koko ajan lankkua)

Toistot saa jakaa miten haluaa. Jos pari tulee pois dl holdista/ hanstand holdista/squat holdista/lankusta niin toisen pitää lopettaa tekeminen

Remember! Last set is MAX reps to your limits regardless of rep count!
BB Front Squat 4x10 (One re-rack allowed)
!!!Fuelbine Stream: Can BB Back Squat a heavier weight / lower rep scheme for practice !!!
Pull-ups Chest to Bar 4x10 (switch grips allowed)
!!!Fuelbine Stream: Start each set with no band / purple band - test your Fuelbine reps, then go easier to complete set - no switch grips!!!
KB Turkish tall-sit up 4x4-6/
4min
20-22min

In two's. Run through exercises AMRAP style. Log jams at machines solved by squat jumps.
One partner hold isometric while other does exercise for reps then switch before moving on.
[Stagger team starts on different exercises]

1.Plank hold and DB lunge 2 lengths track (15's-30lb)
2. Wall sit with medball overhead and Curve sprint 0.06
3. TRX Row hold (inside cages) and DB back Fly 15reps (10-20lbs)
4. Scissor lunge hold (hands behind head) and Box Step-ups (8 per leg)
5. Low Pushup hold and 8 burpees
6. ISO back extension hold (hook feet under DB rack on bench) and Row 120m
AMRAP
Remainder of class.

BB Front Squat 4x15 (One re-rack allowed)
Pull-ups Chest to Bar 4x12-15 (switch grips allowed)
KB Turkish tall-sit up 4x6/
4-4.5min
22min

1 x 20
1 x 15
2 x 10
Use 5-10kg more than last week. 3 min rest between sets. No belt. No bouncing. If you can´t increase weight: cut 10-20% from last successful set and do same sets standing on 5-10cm plates.

3 kierrosta aikaa vastaan:

• 20 swingi (amer.) (N 16kg / 24kg)
• 20 wall-ball 3m (N 6kg / M 9kg)

Jokainen sarja tulee suorittaa UNBROKEN. Eli, mikäli joudut laskemaan kuulan tai pallon maahan kesken sarjan, suorita 5 burpeeta.