"AMRAP in 11 minutes
11 Hang Power Snatches @ (35/25 kg)
11 Burpees
11 Pull-Ups"

Warm up(10)
:20 air squat
:20 jax

:20 lunge
:20 airdyne

:20 squat jump
:20 heels to rear

:20 jump lunge
:20 mclimbers

Mobility(5)
1:00 quad stretch
1:00 elevated child's pose

Weightlifting(15)
Week 3-bk squat

Fittrain(17)
50 hand release burpees
40 mb sit ups 16/12-challenge up-20/14
30 db thrusters 25/15-challenge up-45/25
20 ring row-challenge up-strict pull ups
10 devils press 25/15-challenge up-45/25

Opt(12)
1600m walk/run
5x5 hip ext
3x200m run
4x2 front squat

Finisher
30 scap push ups
30 band pull aparts
100 flutter kicks-2ct
1:00 min quad stretch per

Clean pull + power clean + hang squat clean

7 x (1+1+1)@70-85%

SO 2:00

Bar Amanda
9-7-5

Snatch 60/42,5kg
BMU

KK 2015. TC 7min

EMOM 15

minutes 1-5 : 30 Du´s + 1 x squat Snatch 75%
minutes 6-10 : 30 Du´s + 1 x squat Snatch 80%
minutes 11-15 : 1 x squat snatch 85-90%

Kyykky 5x5x70%

Suorinjaloin mave 5x15

Etuheilautus 3x1min (palautus sarjojen välillä 1-2min)

Alakropan lihashuoltoa

4×15 Reverse hypers
Then
3×10 Kang squats (Go light, keep good form)
Then
4×20m Farmers carry 2x DB/KB (Work up to heavy)

4×10 5cm Deficit Romanian deadlift @55% of 1RM DL

10-20 Minutes of easy recovery work i.e.
– Bike
– Row
– Jog
– Ski Erg
– Light Sledpull

Half Marathon Row is coming September 21st. Chat to Ben for more details!

With 10 Minutes on the clock:
Row 1000m
With the remaining time AMRAP:
20 Barbell Rows @42.5/30kg
10 Push Press @42.5/30kg

Rx+: @50/35kg