50 DUs

10 deadlifts 100kg/70kg

50 DUs

50 sit ups

50 DUs

20 cleans 60kg/45kg

50 DUs

20 C2Bs

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4
minutes.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(11)
3rds
9 cleans 115/75-*145/95
27 push ups
9 cleans 115/75-*145/95
27 mb sit-ups 16/12-*20/14

afterburner(7)
ammap-7 mins

Finisher
50 alternate sit-ups
2 min couch stretch per
25x2 t raise

• EMOM X 5 Minutes:
  • Broad Jumps x 5 reps/minute

6 rounds 6 movements
1min work, 30s rest

1. Burpee shuttle jogging 10m
2. Hollow turtle
3. Hang power clean w/ bar
4. Rope jump
5. Front squats w/ bar
6. DB/ KB shoulder press (light weight both hand)

Odd rounds bar and DB movements done every 10s.
Even rounds bar and DB movements done every 5s.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)
junk yard dog

Metcon/Metcon-comp(14)
6rds
7 clean and jerk 95/65 *115/85
7 knee to elbow/*ttb

work up to hvy clean and jerk (12)
afterburner 5x100m sprint

Finisher
60 sec v-sit hold
2 min hip distraction per
low back smash

Fronts Squats
-60% x 3
-70% x 3
-80% x 3

Push press 3×3
Push jerk 3×3
Split jerk 3×3

25 kierrosta:
20 sek. juoksua, 60 sek. lepoa

Virkkalan pururata Hankoniementie 430, Lohja
https://maps.google.fi/maps?hl=fi&tab=wl

Technique:

HSPU / Rope climping / GHD sit ups

MetCon:

20 x DU
Max rep HSPU