10 Mins to work on T2B Technique and scaling
10 mins to work on stoh technique

B.

Find a heavy set in 20min.:
1 Hang Squat clean
1 Squat clean (TnG)
1 Front squat
1 Split jerk

• Ohjeistus:

• B: Hae raskas, hyvän tekniikan kuorma ko. complexiin. Kaikki 4 toistoa tehdään putkeen, ilman taukoja. Älä kiirehdi.

100 Rounds For Time

1 Burpees
2 Air Squat
3 Push Ups
4 Lunge Alt.

TC 35

*nyt jäi tähän treeniin video kuvaamatta. Liikkeet ovat tuttuja. Tämä on "lukituksen" ajan kovin Metcon harjoitus :) Läpi ehtii kun on nopea, sitkeä ja tekee vaan!

3 Rounds of
21/15 Cal. On a machine
15 Thrusters 42,5/30kg
9 Bar Facing Burpees

AMRAP 8

3 clean 80/60kg
20 Double unders
6 KB Swing 32/24kg
10 Push ups

Row 4 x 750/700m

Rest 3:00 btw sets.

Result is total rowing time.

Broad Jump

8 x max.

Rest 1:30 btw rounds.

2 Rounds for time:

20 Power clean (42,5/30kg)
20 Box over jump
20 Kb swing (24/16kg)
20 T2B
20 Sit up
20 Pull up
20 Thruster (42,5/30kg)
20 Wallball (9/6kg)
20 Burpee
20 DU

Timecap: 40 min

3-5 x15 lateral single leg squat of box

Then

3 x 30 sec squat hold, knee at 90 degrees, immediately after that 15 max reps of squat jumps

In single leg squats, focus on the knee tracking along the toes while squatting. Minimise the use of the supporting leg.

In squat hold, focus knees out, do not go too deep or too high. In squat jumps focus on full hip extension, rather than on the height of the jump.

Use weight as you feel.