Strength (load)

EMOM for 10 minutes: 1 Push jerk

Metcon (time)

”Jackie”
1000m Row
50 Thrusters 20/15kg
30 Pull-ups

Timecap: 10 minutes

Accessory:

100 banded hamstring curl*
100 Seated good mornings
100 Light KBS

Split and rest as needed.

*Viritä molempien nilkkojen ympäri yksi kuminauha niin, että kuminauhan toinen pää on esim. rigissä tai tolpassa kiinni, noin 30cm korkeudessa. Mene mahallesi makuulle. Koukista jalat ylös koukkuun ja aloita sarja vuorojaloin. Toinen jalka jää ylös, toinen käy suorana ja nousee takaisin ylös. Vuorojaloin yhteensä 100 toistoa.

Working in Pairs complete the following;

50 Squat Cleans 60/40 KG
150 Box Jumps (1 Box)
50 Pull Ups
150 DU
50 CAL ROW (1 Rower)

Only one athlete works at a time, reps can be split in anyway!
You go I go.

For 45min:

Run 400m
Tall Snatch x 5
Snatch Balance x 8
Row 250m

Keep your HR between 70-80% of max HR

Working 2 on 2 off ( 36 mins 6 intervals)

A. 20/15 cal bike erg
Max DB snatches 22.5/15kg

B. 20 box jump overs
Max wall climbs

C. 21 thrusters 40/30kg
Max bar over burpees

We can split into groups so everyone bikes. Groups can start on rest.

Post total reps

Front squat 6 x 5
One set every 4:00. As heavy as possible

Finisher: 50 Pistol squats for time.

Accessory:
4 rounds:
10 Bent over rows each hand with DB
10 Strict pull-ups

3 Rounds of:
30s L-sit
5 x Barbell Roll Out
5 x Skin the Cat

Banded face pull 3 x 10, tempo 4101

Then for 15min:

• rope climb technique

for 15min

• renegade row 10+10
• 10-15 ghd back extensions, tempo 30X3
• 10 pulls on a rower (damper 10)

3 rounds for time:

• 10 ohs 50/35kg
• 10 t2b
• 200m run