Push Jerk
Build to a heavy 2 over 6 sets. Rest 2:00
- Sets of 5,4,3,2,2,2
- Option: Practice 5 x 5 or similar.

For time :

100 Dumbbell Snatch 22,5/15kg. Alternating

TC 15.

1-2-3-4-5-6-7-8-9-10
T2B
10-9-8-7-6-5-4-3-2-1
DL (225/155lb)

8x 3min

A) 30 tuplaa 10 seinäpalloa 5 T2B

B) 12/9 kaloria 10 istumaannousua 5 burpeeta

Deadlift
Build to a heavy triple in 6-8 sets. Rest 3:00 between heavier sets
- These are NOT Touch N' Go, drop and reset between each rep

For quality
2K Row/Ski or 4km Bike
50 Air Squats
50 Butterfly Sit-ups
1K Row/Ski or 2km Bike
50 Air Squats
50 Hollow Rocks
500m Row/Ski or 1km Bike
50 Air Squats
50 total Russian Twists w a Plate

• Goal is smooth and easy effort! No stress about the time cap.
• TIME CAP = 35:00

3 Rounds of
30 Lateral Jump over bar
15 Deadlifts 70/50kg
12 Front Squats
300m Run

Split anyhow
DU 200
T2B 60
Rope Climp 10

Gymnastics EMOM 20 min

1. 6-12 Pull-ups
2. 30-50 DU´s
3. 6-12 HSPU
4. 10-15 cal row

*Valitse omaan tasoon sopivat toistomäärät, max 2 setissä toistot. Pidä toistomäärä samana koko EMOMin ajan. Ei ole väliä mistä aloittaa, kunhan kaikki liikkeet tulee tehtyä / kierros.

AMRAP 30

“I Go, You Go”
5 Power Snatches 50/35kg
4 Overhead Squats
3 Burpee over bar
10/7 Cal