1.) 8-16 DB-snatch
2.) 6-12 HSPU
3.) 8-16 OH-Lunge
4.) Recovery Ab/Row

GYMNASTIC CONDITIONING

15min EMOM:

1) 5-15 C2B
2) 5-10 HSPU
3) 8-14 Pistol Squat (alternate legs)

Pause shoulder press

5 x 3

2 seconds pause when the barbell is at the shoulder

5 x 82%
3 x 87%
1 x 92%

Dumbbell Bench Press 5x8-12 AHAP

Kettlebell Row 5x10+10 AHAP

No rest btw movements. SO 4:00

(Wodit open gym alueella. Iso sali ja yläkerta varattuna nostajille 10-12 ja 15-17. Samoin tangot kaikki käytössä, joten Openeiden tekeminen noina aikoina ei onnistu)

Wednesday conditioning

3 rounds in 36 minutes.

1) 2 minutes row
2) 2 minutes rest
3) 2 minutes wall ball over the shoulder
4) 2 minutes rest
5) 2 minutes DU
6) 2 minutes rest

Quality only!

On the 90 Seconds x 5:
Power Clean + Hang Squat Clean + Squat Clean

For time :
50 toes to bars
50/40 calories of ski erg or assault bike
50 dumbbell power snatches @22,5kg/15kg

1.) Row/Ab
2.) T2B
3.) DU's
4.) Rest...

You choose reps.

CONDITIONING
For time

Row 50 cal
40 Wallball
30 C2B
20 Deadlift 120/80kg
10 Bar Facing Burpee
5 Muscle-Up

RPE 3-4
Target < 12min