12min AMRAP:

10m KB Front Rack Walking Lunge (2x24/16kg)
10 C2B Pull-Up
10m KB OHWL (2x24/16kg)
35 DU

Ohje: harjoituksen tarkoituksena on saada mahdollisimman monta kierrosta/toistoa kahdentoista minuutin aikana. Skaalaa tarvittaessa toistomääriä tai kuormaa. C2B voit skaalata tavallisiksi leuanvedoiksi.

Clean and jerk 1 RM
Tanko nostetaan maasta suorille käsille työntöliiketekniikalla

1a) Barbell Push Press w/ (3-0-X-0) Tempo - 3 x 5

• Just like last week, the emphasis is on the 3 second lowering of the bar back down to your shoulder each rep. Go as heavy as possible while maintaining the 3 second lowering phase each rep. Do not rest the bar in the front rack between reps. As soon as you lower the bar down, go immediately into your next rep.

1b) Single Arm Ring or TRX Row w/ (2-0-X-0) Tempo - 3 x 8/arm

For quality, for sweat 30 min.
5 squat snatch 60/40kg
12 bar row
8 squat clean 60/40kg
400m run

Illalla juhlitaan, poika saunoo ja herkkusieniä kaikki :)

Gymnastics conditioning
3 rounds (not for time)
2 bar MU
2 rope climbs
4 C2B
4 kipping pull up
6 HSPU
6 strict push up
8 T2B
8 back extension

Foam Roll triceps, lats, upper T
Band ankle + hips
Crab reaches
Side lying Windmill
Quadrupedal rocks
Beast torsion

10 minutes

E2MOM
4rounds 4xPress
4rounds 4x Push press
4 rounds 4X Push Jerk
4 rounds 2x Jerk

Build up to a heavy back squat 5Rm for the day!

8 Intervals
New every 4th minute
Alt. Between a and b (and alt. B1 and B2)

A) 15/12 Cal. Assault Bike, All in

B1) Row 250/200m + 20m Sled Push 80/60kg
B2) Row 250/200m + Pick up the bags and run

AMRAP 30'
30 DU
8 SQUAT CLEANS
11 HAND RELEASE PUSH UPS