Category: Yleinen

Back squat
6 x 6
at 80%

For time:
1 km Ski erg

For time:
50 burpee
50 weighted lunge
50 db/kb snatch
50 push-up
50 double-under

For time:
50 cal row
30 strict handstand push-up
10 squat snatch 60/40

3 RM jerk from a rack

Power clean 5RM (TNG)

Event 2
5 min AMRAP
Wallball: 4-8-12-16…
Toes to bar: 2-4-6-8…

Event 3
4 MIN AHAP
1 x clean
1 x hang clean
1 x shoulder to overhead

Event 2 continues
5 MIN AMRAP
Wallball : …16-20-24-28…
Toes to bar: …8-10-12-14…

Hyvää Itsenäisyyspäivää!

For time with a partner:
80 calories erg
40 db snatch
80 box jump
40 burpee
80 db snatch
40 box jump
80 burpee

Front squat
6×5 reps
@80%

7 rounds alternating with a partner:
1 legless rope climb
7 overhead squat 50/35

Both go 7 rounds.

Weighted pullup
8 x 3

Deadlift
5-5-3-1-3-1(+)
35-40-50-60-70-77,5%

3 rounds:
12 weighted lunges
12 leg raises

Toes to bar technique

Team workout for time:
75 toes to bar
75 wall ball
75 power clean 40/30
75 calorie erg
75 burpee

Teams of three. One works at a time.

High-hang snatch
5 x 1 with a 3 second pause at catch and finnish.

Below the knee snatch
5 x 1 with a 3 second pause at below knee and at catch.

Full snatch with tempo
5 x 1 with 3 seconds to power position.