AMRAP 30 min. Team, pace @ 70-80%

20 Thrusters 2x 24/16 kg or 2x 22,5/15 kg // SUMO SQUAT
30 Partner over burpees // PLANK
40 Pullups // FARMER'S HOLD 2x KB or 2 x DB
50 Weighted sit-ups 9/6 kg
400 m run together

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Person A does reps, while person B is in a static position and so on. Divide the reps as needed.
Rep amount is for the team, not per person.

Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 deadlifts
6 v-ups
4 walkouts

Metcon/*Rx(16)
35 deadlift 185/105-*255/165
70 mb sit-ups 16/12/*ghdsu
140 du's /plate jumps

Snatch(8)
1 snatch on the minute for 8 minutes -climb if form is good. If not then use as practice.

Finisher
2 min hamstring stretch
30 t-raise
60 temp tantrum

Valmistava harjoitus:

Tempaus kisaverryttelyn tapaan jätetään n. 5 kg alle viimeisen verryttelypainon .
Työntö kisaverryttelyn tapaan jätetään n. 5-10 kg alle viimeisen verryttelyraudan
Takakyykky kolmosia työntörautaan saakka 4 x 3
Selkää ja vatsaa kevyesti

Raskas tempaus veto, epäkkäät, kantapää pysyy lattiassa

5x3@90-110%

Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 sit ups
6 ft squat w/bar

Metcon/*Rx(16)
-1000m row/65 cal ad/800m run(choose)
then
20-16-12
step ups 24/20/*box jumps 30/24
mbsu 16/12/*ghdsu
then
-1000m row/65 cal ad/800m run(choose)
-choose a different cardio on the second round. If you row first, then ad, run.

front squat-otm 6
2 front squats-climb

Finisher
2 min quad stretch
30 cuff iso
100 bicycles

Oly Skill Work
-Pick 1 Movement and Spend 15 minutes working on it.
- Use the same movement as last week to refine technique
- Coaches are here to help! Ask us!

Wide pull ups
EMOM 8
1. 5-8 reps
2. Rest
Same reps as last time.
Pick a suitable rep range for your strength. These are supposed to be fairly easy reps with full ROM. Tight core. Wide grip.
If you cannot do 5 reps without kicking, then go with less reps.
Do same amount of pull ups every round.

six sets of (1+1+1), 60-70%

Clean and Jerk
EMOM 12
1. 2 Clean&jerk @40%
2. 2 Clean&jerk @45%
3. 2 Clean&jerk @50%
4. Rest
Do not exceed these percentages.

5 rounds:

Row 20/15kcal
35 DU

Rest 45sec between rounds