4 Rounds for quality
Single arm press 10/10
15 push ups
10 chair dips
Rest 2 Minutes

15 Min AMRAP;
14 Db Snatch or kb
14 Burpees
14 Air squats
14 push ups.

Charlie Hodge is inviting you to a scheduled Zoom meeting.

Topic: Charlie Hodge's Zoom Meeting
Time: Apr 8, 2021 05:00 PM Helsinki

Join Zoom Meeting
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5 sets:
2x (1 Clean + 1 Jerk)
Set 1: @55% 1RM Clean & Jerk
Set 2: @60%
Set 3: @65%
Sets 4-5: @70%
- No TnG lifts, drop the bar after each rep
- Perfect lifts, make it count!!!
- Rest as needed

EMOM 10:
1 Snatch + 1 Snatch Balance
1-5: @55-60%
6-10: @60-65%

YGIG 25min

9 Tempausta kyykkyyn kevyt/keskiraskas
20 Tangon yli burpeeta
500m/1km Kone

*Toistot saa jakaa miten vaan

Facepulls 3x30

Vipunostot taakse 3x20

Pystypunnerrus käsipainolla 4x6-12 / käsi

Vipunostot maaten 3x20

Penkki käsipainoilla 3x12-20

AMRAP 24 with a partner
40 Wall ball
40 cal ergo
40 KB swing
40 sit up
40 burpee
40 ring row
– You go, I go

8 min amrap
45s erg
10 wall thoracic extension
8-12 hollow rock
6+6 plate windmill
10 plate good morning

Wall thoracic extension:

Warm Up
2 rounds
2min of cardio, add speed
4 inch worm + push up
8 tempo push ups
8 tempo rdl with db/kb's
:20-30 hanging flutter kicks (jalat etuviistossa, ei vaakassa)

Strenght Superset
Bench Press 8+6+4+4 reps@65-75-85-90% of 1rm
perform 8-12 double db/kb deadlifts right after
rest as needed bwn sets

Metcon
Every 2.5 min for 15 minutes (6 sets)
rounds 1-3
4-6 burpee over db
6-8 db power clean + push press (alt hand)
4-6 burpee over db
target sub 1 min
rounds 4-6
4-6 burpees
6-8 single arm db oh lunge walk (right side)
4-6 burpees
6-8 single arm db oh lunge walk (left side)

EMOM 10:
5-7 Pull-ups

Find the 1 rep max in clean and split jerk