3 RFT:

10 x T2B
8/8 x DB Push press @22,5/15kg
6 x DB over burpee

TC 5min

Shoulder press

6 - 6 - 6 - 6 - 6 - 6 - 6 - 6 - 6 - 6

Kevyt paino, rest 30s

Shoulder Press
4x5 @ 70%
5+ @ 70%

Keep this as 90% of your max!

30 x rive raakana/kyykyllä + työntö 60/40kg

Timelimit 10min.

Kyllä:
Split Jerk
Push Jerk

Ei:
Push Press
Press
Snatch
Thruster

Vertailut:
15.12.2017
12.6.2015
6.10.2014
15.11.2013

AMRAP 7:00
7 Power Snatch @42.5/30kg
10 Wall balls @20/14

Option:
AMRAP 7:00
10 Alt. DB Snatches, 10 Wall balls. Both light weight.

AMRAP 12

YGIG

2 MU
6 WB 9/6kg
8 KBS (Rus. 32/24kg)

If the time ends at uneven rounds, the person with less rounds completes one full round to even up the load :)

Sumo deadlift, 3 x 3

EMOM 12

1. 6-8 HSPU
2. 8-10 Pistol
3. 10-12 Pull up
4. Rest

Hollow body hold variations:
- Bent hollow body hold - mobility: 5x Cat cow
- Straddle hollow body hold - mobility: 5x Table rock
- Hollow body hold - mobility: Shoulder bridge 30s.

Set and rep scheme:
3x12s, 5x12s, 3x24s,
4x24s, 4x36s, 5x36s,
4x48s, 4x60s, 5x60s,

Stick with one progression until you reach 5x60s. on it.
Move to next progression and start over.

12 set, every 60-90sec:

Hang Snatch (below knee) + Snatch

1-3 RPE 3
4-6 RPE 3-4
7-9 RPE 4
9-12 RPE 4-5

Increase the loading after 3 sets.