Category: Yleinen

Back squat
1*8 65%
1*6 75%
1*4 85%
1*4 90%

Complete as many rounds and reps as possible in 15 minutes of:
5 Burpees
10 Toes to bar
15 Wall balls 20/14

Clean & Jerk technique

Couplewod:
7 min AMRAP of,
10 Box over jump 24″/20″
10 Clean & Jerk @50%

Mash party

Handstand skills

9 min AMRAP of,
2 Wall climb
20 Grasshopper
2 Skin the cat
20 Walking lunges

Shoulder mobility

KB Snatch technique

OTM 20
1min Kb snatch 5 left, 5 right
2min 7 Burpee
3min 4 Pistol squat per leg (no alt.)
4min 3 Muscle-up /chest to bar

Calves, hips, ankle mobility

Snatch press balance 4*5
Heaving snatch balance 4-3-2-2-1

5 sets,
Hi-hang snatch – Pause (knee) snatch

Mash party

Strongman techniques

3 Rounds:
600m Run
15 Toes to bar
2 min rest

Back maintenance

Rope climb technique

5 Rounds:
40s work, 20 rest

Rope climb
Double-unders
Kb Swings 24/16
1 min rest

Shoulder mobility

Weighted dip
5*6

“Tabata this”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Compare your score

Power Clean
Find 1 rep max

Couple work
3 Rounds:
750m Row
AMRAP
10 Clean & Jerk 60/42,5
20 Bar over burpee