• Interval:
1 Interval of:
Row 1000 m @ > 90% MHR
1:1 rest
3 Interval of:
Row 750 m @ > 90% MHR (prova a tenere lo stesso 500/split dei 1000 m)
1:1 rest each interval

For 40 minutes:
800 m trail run or 5 minutes row
2 rounds of “Cindy”
800 m trail run or 5 minutes row
1 round of “DT” w/ DB’s or sandbag

Running shoes needed.

For Time:
10 Snatches (50/35)
change weights
8 Snatches (60/42.5)
change weights
6 Snatches (70/50)
change weights
4 Snatches (80/60)
change weights
2 Snatches (90/65)

Optional Accessory

CONDITIONING

400m Run
20 Burpee Pull-Up
400m Run

RPE 3 to 4

Lämmittely:
3 kierrosta
10m kuminauha kävely eteenpäin
10m kuminauha kävely taaksepäin
10m kelkan työntö@BW
5 Raakarive riipusta
5 raakatyöntö

Työntö tolpilta/pukeilta
3x1@55%
3x1@65%
2x1@70%
2x1@75%
3x1@80%

Snatch Drob +2 x Snatch Balance
7 x (1+2)@50-70% (Te)

"No Feet" RaakaTempaus
5 x 2@ nopea

15 min for quality

10m HS walk (scale plate walk on the wall or box)
L-sit hold 20 sec
12 push-up (scale up to parallette push up)
12 supine ring row

Lämmittely:
10 takakyykky
10 pressi niskasta
10 etukyykky
10 Vapu
10 Raakarive riipusta
10 Etukyykky
10 Te veto
10 Korkea Te veto
10 Muscle Snatch Riipusta
10 Valakyykky

Tempaus RM

Takakyykky 1RM

2 x korkea te veto + te veto
3 x (2+1)@90%
3 x (2+1)@95%
3 x (2+1)@100%

Lisäpainolankku 4 x 40 sek.

AMRAP 20'
3 Wall Climb
6 DL @100/70kg
12 Pull Up
24 DU

Back squat 4x4
Barbell row 4x10

"Annie on the Run"

For time:

50-40-30-20-10
Double Unders/ scale: double amount for singles
Sit-ups

Run 400m between each round