AMRAP 5:
27 Calorie Row / Ab (buy in)
27 Thrusters (40/30)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row / Ab (buy in)
21 Thrusters (35/25)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15 Calorie Row / Ab(buy in)
15 Thrusters (30/20)
15 Pull-ups

Every 4:00 x 5 sets.
20m Heavy Sledpush
10 DB Hang Power Clean @50/35lbbs
10 Strict Pull-ups / Partner Assisted / Self Assisted

Aikaa vastaan:

• 100 leuanveto
• 250 hyppynaruhyppy (single under)
• 100 etunojapunnerrus
• 250 hyppynaruhyppy (single under)
• 100 istumaannousu
• 250 hyppynaruhyppy (single under)
• 100 ilmakyykky
• 250 hyppynaruhyppy (single under)

Every minute on the minute, for 30 minutes (6 sets):

Minute 1: Snatch-Grip RDL x 3
Minute 2: Snatch Pull x 3
Minute 3: Hang Power Snatch x 2
Minute 4: Snatch from Below Knee x 2
Minute 5: Snatch Grip Push Press x 2

Yläkerta lämpimäksi ennen tätä!! :) ja malttia painojen kanssa

2 rounds:
0:30sec Power cleans 60/42kg
0:30sec Push jerk
1min Rest
0:45sec Power cleans 70/50kg
0:45sec Push jerk
1:30 Rest
1:00 Power clean 80/56kg
1:00 Push jerk
2:00 Rest

In 20min:
Build to days heavy 1 rep clean & jerk.
- Go by the feeling
- Rest as needed

Kyykky 5x5xmax8

SitUps 5x10-15 (lisäpaino niskassa)

Penkki käsipainoilla 3x10-20

Facepulls 100 toistoa

5 rounds:
10 HSPU
15 Double KB DL 2x24/16kg
20 OH walking lunges 24/16kg (L10/R10)

With a partner:
10:00 AMRAP:
10 Deadlifts @70/47.5kg
10 Box Jumps w. step down @ 61/51cm
10 Wallballs @20/14
*One athlete completes a full round at a time

Rest 2:00

12:00 AMRAP:
8 Front Squats @70/47.5kg
8 Box Jump Overs @61/51cm
8 Chest-To-Bar Pull-ups

Rest 2:00

6:00 Recovery Pace:
Easy Jog, Bike, Row, or Reverse Sledpull for Recovery

3 min soutu, noin 80% 500m maksimivauhdista
2 min kävely
3 min kahdella kahvakuulalla seuraava kompleksi, niin monta kertaa kuin ehdit
8 sumomaastaveto
6 rinnalleveto
4 etukyykky
2 min kävely