Every 90s for 5 rounds
10 deadlift @50%
5 box jump 30/24

Warm Up 3 rnds:

1:00 Bike
14 Box step Ups, alternating
5 Down Dog to push ups
14 Air Squat
14 Sit Ups

Pausing Overhead Squat

5 sets:

2 OHS, 2 sec pause on bottom.

Moderate.

EMOM 10

20 double unders
Power Clean + Push Jerk

Building moderate heavy for the day.

AMRAP 25

15/12 Cal Row
1 Rnds "Mary"
3-6-9-12-15....
Power clean + Jerk 75/52,5 (Teens 65/45)

Mary

5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Back Squat

4 x 3 x 70%

Between sets squat box jumps

Send off 3:30

Pause Back squat (18 mins)
4x4reps
- 2 sec pause @ bottom position
- add weight each set
- no rebouncing from the bottom

Tehdään LIVEssä klo 18:15 alkaen!

Alkulämmittely:

3 kierrosta
5 mittarimato
10+10 yhden jalan hyvä huomen
10+10 lonkan kierrot istualtaan
10 x kasakkakyykky
10 x ”russian baby maker”
10 x selän kierto takareisivenytyksessä

4 rounds:

12/12 pistol squats
12/12 reverse lunges
12/12 Lunge jumps
60 sec wall sit
LEPO 2 min kierrosten väliin

Core

Tabata1
Hollow rock & arch rock
Tabata 2
Hollow hold & arch hold"

Power Snatch + Snatch Balance + OHS

2 x (1+1+1) x 55%
2 x (1+1+1) x 60%
2 x (1+1+1) x 65%

SO 2:00

AMRAP 15 mins
10 burpee shuttle run
20 Thrusters @42.5/30kg
30 USA Swing @24/16kg

Goal: 3+ rounds