3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
Round 1: 50/35 KG
Round 2: 60/42,5 KG
Round 3: 70/50KG

"Gwen"

15-12-9

• touch & go rinnalleveto & työntö

Painoa ei saa tiputtaa. Vain "touch&go" lattiassa sallittu, otetta ei saa korjata tanko lattiassa. Käytä samaa painoa jokaisessa sarjassa. Tulos on suurin paino, jolla saat tehtyä kaikki kolme sarjaa puhtaana. Aikaraja 5min.

Deadlift 5 x 3

3 unbroken sets, rest as needed between sets

5 Bar MU + 10 TTB + 15 Pull-Up

If you scale: Pick a rep scheme that is doable, but challenging! (1+5+8 or 2+6+10…)

You can scale Bar MU to Jumping Bar MU.

(this is taken from: cfgymnastics IG)

RPE 4-5

Complete as many rounds as possible in 12 minutes of:

1 squat snatch
3 clean and jerks
5 pull ups

M: 70kg W:47,5kg

men 60kg +5kg/round, women 30kg+5kg/round
10! front squat

10! strict pull ups

36 min.

100 kalori soutu
100 seinäpallo
100 kahvakuula maastaveto

EMOM x 20:00

Odd- 3-5 reps of Snatch or Snatch Drill practice
Even- Double Under practice or core work of your choice

• Snatch: pick part of the warm-up that helps your technique the most or work the full movement.

“12 days of Christmas”
1 strict pull up
2 strict push up
3 burpee
4 hang power clean 50/35
5 front squats 50/35
6 T2B / KR
7 KBS 24/16
8 wall ball
9 goblet squats 24/16
10 abmat sit ups
11 deadlifts 50/35
12 front rack lunges 50/35

Alternating On the Minute x 16 (4 Rounds)
Minute 1:
50′ Front Rack Kettlebell Walking Lunge (53’s/35’s)
Minute 2:
9 Deadlifts (275/185) + 25′ Handstand Walk
Minute 3:
60 Double Unders
Minute 4:
Rest