Author: The Black Book

Back Squat
Find 10 RM

3 min AMRAP
15 Wallball 20/14
10 Burpee

3 min Rest

3 min AMRAP
15 Wallball 20/14
10 Burpee

3 min Rest

3 min AMRAP
15 Wallball 20/14
10 Burpee

5 Rounds:
400m Run
Max effort UB Du’s
Max effort UB Handstand push-up

cap: 20 min

Yläsali tänään kiinni. Mattoremppaa.

2 Rounds:

Row (Cal)
Wallball 20/14
Burpees
Toes2Bar

30 sec Work/Rest
2 Sets per station
Score is total reps
Go for solid technique, speed is secondary

Shoulder issues?

OTM 8 @60-70%
2 Snatch HiPull
1 Snatch

Rest remaining time,

AMRAP 2
Squat Snatch

Huom!
Torstaina yläsali kiinni. Asennamme kumimattoa.

3-Cone Shuttle Drill Test

8 Rounds for quality:

10 Pullup
15 Push-up
20 Squat

Go as strict as possible. Once you hit fatigue, make the movement easier. There is no time component except for the cap.

25 min Cap

Clean & Jerk Complex

7 Sets <70%
HiHang Clean, Hang Clean, Clean, Push Press, Push Jerk, Split Jerk

Tabata,
Sit-ups
Back extension

Hyvää Juhannusta!

Alasali kiinni
Yläsali normaalisti

Juhannusspecial,
Done with a partner
For time:
50+50 Double unders
50 Overhead Squat 50/35
50m Farmer’s walk 32’s/24’s/16’s (both go 50m)
50 Pull-up
50m Farmer’s walk 32’s/24’s/16’s
50 Pistols
50m Farmer’s walk 32’s/24’s/16’s
50 Shoulder to overhead 50/35

Cap: 30 min

Weighted Pull-up
5-3-2-1-1
AHAP

8 min AMRAP:
3 Wall Climb
9 Wall Ball 20/14
15 Toes to bar

For time:
1k Run
15-12-9
Deadlift 125/90
Box Jump 60/50
1k Run

cap: 16 min