Squat Cleans
Emom 5
3 squat cleans @55-60%
rest 1 min
Emom 5
2 squat cleans @65-70%
rest 1 min
Every 30s for 10 times
1 squat cleans @75-80%
rest 1 min
Emom 5
2 squat cleans @65-70%
rest 1 min
Emom 5
3 squat cleans @55-60%

Warm Up 10 minutes:

1:00 + 1:00 Samson to Hamstring
3 Downward Dog
10 DeadBug
5 Burpees

Warm up: 2-3 rounds
5+5+5 wall squat
5-10 v-up/ sit up
10-16 grasshopper
*
6min amraps / 2min rest
1)
8 kbs/ db swing
8 burbee
2)
8 sit up
8 goblet squat
3)
8 superman
10 db snatch

5 RFT:
400m Run
15 OHS (42.5/30)

ZOOM -huoneen aikataulut:
Taukojumppa klo 1130

Tankojumppa klo 1800

Kehonhallinta klo 1900
https://zoom.us/j/7594162178
ZOOM salasana 530247

Kehonhallinta tallenne:
https://us02web.zoom.us/rec/share/z5VLIYjR9HtOeKPg50TDCp8_H5vaaaa81SQcq6cImEn9e-YEWIZupCuW0JSzaAsy

3 rounds
weight: men 100kg/ female 75kg
2 deadlifts
1 clean
1 jerk
10 burpees

Spades - Goblet Squats
Clubs - Burpees
Diamonds - Sit-Ups
Hearts - your choice

Gymnastics
8 min Emom
Ring MU/ Bar MU/C2b/ Pull up 1-5

3 min rest

12 min emom
Odd: Hspu 1-10
Even: Row 40s

3-5 Rounds for quality:
10 Back rack lunges (step back, front leg on a 20/25kg plate)
10 Single leg deadlifts (back leg on a box)
15/12cal Row
Rest 90sec
- Lunges and deadlifts, first do 5 reps on one leg and then 5 reps on the other. Lunges 40-45% of 1RM BS, deadlifts 30-40%

Wod
5 Rounds
400m Run
12 Thrusters 45/30kg
12 Sdlhp 45/30kg
Rest 1:30 min