Category: Yleinen

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.

Muscle-up skills

Deadlift
5-5-5-3-3
35-40-50-60-65%

Yates row
4 x 10

For time:
27-21-15-9
Snatch
Row calories
Burpee over bar

Timecap: 25 min
If not for qualification: 20 min

Weights:
Men: 40kg-50kg-60kg-70kg
Women: 30kg-40kg-45kg-50kg

5 x 1
Tempo front squat
32x

On the minute for 15 minutes:
4 Deadlift
3 Hang power clean
2 Push jerk
~50%1RM push jerk

In 15 minutes accumulate:
3 minutes in handstand
5 rope climbs
2 minutes chin-up hold
50 calories erg
1 minute L-sit hold