Sali auki tänään klo 10-12 Open Gym -periaatteella.

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“Fight Gone Bad!”

Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Overhead squat 3×1

Good morning / GHR / hip extension 3×10

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Näillä mennään kesäkausi eli 26.6 – 5.8.

Snatch. Find your 1 rep max of the day.

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5 rounds for time:

• 1 snatch
• 7 snatch push presses
• 7 overhead squats

Use 50% of 1RM snatch. The goal is to do the round unbroken.

Deadlift 3×3

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3 rounds for time:

• 15 pull-ups
• 10 hang power cleans (70/50kg)
• 5 thrusters (70/50kg)