"Metcon (reps)

With partner AMRAP in 15 minutes of:
8 CTB pull-ups
10 DB Snatches, alt. arms.
*15 Medball cleans (both) every 3:00 min. Start with medball cleans.

*You go, I go one round at a time. Choose a moderate to heavy weight for DB snatches. "

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"Pariharjoitus, jossa tavoite on saada kasaan mahdollisimman monta toistoa annettuja liikkeitä.
Harjoitus kehittää voimakestävyyttä.

Harjoituksessa parit tekevät aina vuorotellen yhden kierroksen annettuja liikkeitä. Joka kolmas minuutti liike keskeytyy ja molempien parista on tehtävä 15 kappaletta medball cleaneja.

Valitkaa raskaat painot tempauksiin ja pyrkikää tekemään sarjat aina putkeen. Sarjojen tulisi tuntua raskailta ja hapottavilta. "

Haetaan päivän paras 3

Shoulder Press
Build to a heavy 2 in 7-8 sets.
- sets should look like 3-3-2-2-2-2-2..
- Next week we'll test this for a 1RM
- Last tested 21/06
- Option: 4 x 8-10 reps. 60s rest.

5 Rounds with a Partner
30 Calorie Row
2 x Stairs
30 Russian Kettlebell Swings
60 Double Unders
- Goal: Split work in half - your pace should be challenging, but not maximal
- TIME CAP = 30:00

Team wod
In teams of three
12 min amrap
Row 300/250m
Double unders
Rest

Sled Sprints

4-5 x 30m; rest as needed

• Goal is a medium weight sled that you can push quickly until the final few metres. Long recovery between to maintain high power and effort!

AMRAP 12:00
10 Hang Power Cleans @60/42.5kg
10 Calorie Bike / Row / Ski
10 Bar Facing Burpees
Goal: 4+rounds

Extra:DB Hammer Curls: 4 x 8-10 reps. Rest as needed.

For time;

50 Calorie Row
50 Shoulder to Overhead @ 52.5/35kg
50 Toes to Bar
50 Plate Ground to Overhead @ 20/15kg
50 Calorie Row

Goal: Challenging effort. Perform all movements in sets of 7-10.
Rx+: @60/42.5kg
Timecap: 17 mins

For time
21-15-9
Power Clean @60/42.5
Kipping HSPU

Timecap: 10 mins

15min amrap
12 Box jump over (75/60cm)
9 Toes to bar
6 Hang squat clean (70/50kg)