Thruster5 x 4 thruster find a heavy set of four EMOM15EMOM15  1. db hang clean and jerk 35/25 lbs  2. db box over step  3. rest

Back Squat4 x 3 back squat leave one rep in the tank rest 4 min btw sets last rep of every set with one second pause in the bottom Core3 rounds 30 sec on/ 15 [...]

Tall clean5 x 2 tall clean focus on speed under the bar and rhythm Clean&Jerk 8 x clean and jerk (1+2) add weight until heavy

GymnasticsVoimistelutunti, teema vaihtelee MetconAMRAP30 YGIG per movement: 10 cal erg 10 t2b 10 box jump over 10 double DB/KB hang snatch E3MOM: do 3 synchro burpees

LepopäiväRest day - what did you do?

Back Squatback squat 2 x 4 2 x 3 leave two reps in the tank rest 3-4 min btw sets last rep of every set is with a one second pause in the bottom All [...]

LepopäiväRest day - what did you do?

Kipping HSPU practiceSKILL WORK: kipping hspu 4 x E2MOM: 10 wall ball + 1 unbroken set of hspu Metcon6 x 90 sec on / 90 sec off: A) 3 t2b 6 push up 9 air [...]

Bench press5 x 5 bench press leave 1-2 reps in the tank rest 3 min btw sets Metcon3 rounds for time 21 push press 50/30kg 15 box jump 9 pull up tc 9 min

Power clean & push jerkpower clean and push jerk 8 x (1 + 2) add weight until heavy Power clean + front squat + thruster8 x e90sec power clean + front squat + thruster use [...]