9min AMRAP:

• 2 dumbbell snatch (1+1) 70/45 lbs
• 2 box jump
• 100m run
• 4 db snatch
• 4 box jump
• 100m run ...

3 rounds for time:

• 5 x tng full clean @ 80/52,5kg
• 15 wall ball
• 400 m run
• rest 2min

15min emom with two kettlebells (go heavy!)

• 3-5 clean + 3-5 squat + 3-5 S2O

Three 12min amraps with partner

A)

• 80 air squat
• 50 push press 50/35kg

B)

• 60 abmat sit ups
• 40 hang power cleans 60/40kg

C)

• 40 burpee
• 30 thruster 40/30kg

BackSquat

2x4x80% @ 4RM
2x4x85% @ 4RM
2x4x90% @ 4RM
1x4x95% @ 4RM
1x4x100% @ 4RM

SO 3:00

Omatoimi:

Teimme 22.12.2020 4RM takakyykkyn. Lasku kuormat sen päivän tuloksesta. Mikäli et tuolloin tehnyt maksimia, niin tänään siihen on oiva tilaisuus.

EMOM16
1. T2B /*advanced ring mu
2. Hspu / Negative hspu / Pike push ups
3. Double unders
4. Rest

*Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. No need for going hard - the focus here is on getting better at gymnastics skills.

Find a heavy set of 2 power clean + 3 hang clean + 4 jerk in 20 minutes

Every 1,5 min for 5 times
1 front squat @85% of 1rm

4 x 3 back squat

• leave one rep in the tank
• rest 4 min btw sets
• last rep of every set with one second pause in the bottom

front squat 4x5 tempo (40X0)