Total 105min
A. Warm up & basic skill work
3 rounds for quality
250m row, 15 situps, 50 DU
B. Olympic
10 sets of 2 squat cleans + 1 jerk
1-2 22,5kg 3-5 27,5kg 6-8 32,5kg 9-10 35kg
C. Strength
Push press, Wendler week 3
Snatch high pulls
3x30kg 3x25kg 3x30kg
D. Metcon, for time
30 cal row
30 wall ball
30 push ups
30 pull ups > skaalattu ring row käsien takia
30 box jumps 20"
30 KB swing 24kg > skaalattu 20kg
30 burpee
30 cal row
Result: 17.10, avg HR 176, max HR 190
E. Post workout
3x15 back raises 2,5kg weight
1000m row
mobility