19.6 3-position riveä ja 40min amrap

aamu:

20min amrap:
run 400m
2 rope climp
10 hang power clean + push press 40kg
30 du
tulos: 2+50m

20min amrap:
row 500m
10 bupees
10 box jumps 60cm
80m front rack carry 2kb's  2x20kg
tulos: 2+300m

Metconit putkeen ja sykkeet alle 150.


ilta:

3-postion clean(floor, below knee, above knee) +jerk: 72kg x 4,  78kg x 4,  84kg x 4

clean pull - 117kg x 3 x 2,   123,5kg x 3 x 2

front squat - 100kg x 3 x 5

good morning - 3x5: 40kg,  50kg,  60kg,
                        3x10: 50kg, 50kg, 50kg