With a partner:
20 Total Rounds of:
7 Hang Power Cleans @70/47.5kg
7 Bar Facing Burpees
200 Meter Run / 250m Row /250m Ski
*One athlete completes a full round at a time

Then,

Cash-out: 10 Minute Easy Cardio

21-15-9 FT (LT)
Push Press @50% of 1RM
Situps

timecap 6 min

• (1+1+1)-…-(1+1+1) of:
BB Power Snatch + Squat Snatch + Power Snatch
1RM

Build to heavy in 15min:
High hang snatch + Hang snatch + OHS

5-5-3-3-3-1-1-1-1

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES:

• 1 RING MUSCLE-UP
• 3 RING DIPS
• 1 RING MUSCLE-UP

Etukyykky, raskas ykkönen (ilman vyötä)

Tempaus pukeilta (polvelta) 1x2@70%, 1x2@75%, 3x2@80%

Tempaus veto (pause polven alla) 1x3@90%, 1x3@95%, 1x3@100%

Lisäpainolankku 3 x 50 sek

Kisaverkka. 15-20 minuuttia peruslämppää. Soutua, pyörää, lyhyet venytykset, kepin pyöritykset.

Tempaus

2 x 70%, 1x2@75%, 1@80%, 1@85%, 1@90%, 1@95%, 3 x 1@MAX

Tauko 10 min

Warm up of the week:
100m run or :20 airdyne/row
10 jax
10 pik-n-grass
10 squats
10 push ups
10 hip rotations
10 active spidermans
10 pass thru
1:00 min hamstretch stretch

Workout(20)
5rds
5 decline push ups-challenge-strict hspu
10 s/a db hang clean and jerk 35/20-challenge-50/35
15 step ups-challenge-box jumps
20 jump rope-challenge-double unders
25 cal row

Opt(15)
4x1 bench-climbing
4x1 jerk
5x5 hip ext
5x100m sprint

Finisher
50 alt toe tap
1:00 min samson