Power Clean
Touch and Go reps
5-4-3-2-1

Lower body Mobility

3 rounds:

• 25m Bear Crawl
• 25m Bear Crawl Backwards
• 25 KB Swings @ 24/16

30 rounds for time:
7 wall ball @9/6kg
5 c2b/pull up
3 power clean @80/55kg

TC 30min

Treeni tehdään ygig per kierros. Kumpikin parista tekee 15 kierrosta.

Valitse skaalaukset niin, että pystyt mennä noin 50-60s kierros. Skaalaukset: wall ball - paino c2b/pull up - jumping pc - paino

Nousu raskaaseen 2, max v1
5x2

Nousu raskaaseen kakkoseen
5x2

9 x 3min on / 1,5min off: (A,B & C)
A)
5 DDB devils press 2x50/35lb
10 DDB box step over

B)
12/9 cal row
6 burpee over rower

C)
40 du / 60 su
8 DKB thruster 2x20/12kg

RPE 4-4.5

Shoulders Press

5-5-4-4-3-3-2-2, start ~70% & building AHAP
+
AMRAP @ 80% Heaviest weight OTD.

Go every 2:30

RX AMRAP 10
20 walking lunge step
15 sit-ups
10 kbs @24/16kg
.
.
Scaled AMRAP 10
12 walking lunge step
10 sit-ups
8 kbs

For time:

50 Pull-ups
10 OHS 80/50kg

Accessory:

15 minutes for quality & min rest:

10-15 face pulls with band
10-20 Seated db. shoulder press, alt. arms.
10-20 Hammer curls, alt. arms.