4 Rounds for Time
21/16 Cal Row
21 Snatch 40/30kg
15 c2B
15 Burpees
9 HSPU
9 thrusters
Rest 90 seconds

Mix the order if it's a big class so you can use the rowers.

Post time on completion including the rest but not the last rest. This will be tough but try to push hard to go unbroken on everything or two sets on certain movements. Scale to move quickly.

TC. 28 Mins

7 x (2 x Hang Power Clean + 1-2 Shoulder Press) @ 90-95 % (SP)

Sendoff 2:00

Omatoimi:

Terävä ja loppuun asti viety veto rinnallevedossa. Nopea kääntö.

2 Squat Cleans each Min
Start around 60% and increase through.

Set 1 – 70% – 3/1 Reps
Set 2 – 75% – 3/1 Reps
Set 3 – 80% – 2/1 Reps
Set 4 – 80% – 2/1 Reps
Set 5 – 85% – 2/1 Reps

Floor Press
5x3

Back Squat

7 x 5 x 70 - 74%

SO 3:00

3 x 5 Push Press 90% (Of SP)

SO 2:00

WEIGHTLIFTING (2/3)

Squat Clean Single. Every 60-90sec x9

1-3@RPE 3+
4-6@RPE 4
7-9@RPE 4+

Add 2,5-5% compared to last week.

Pystypunnerrus 5RM ja max toistot @70%

7rounds 30s On / 30s Off

1) shuttle run
2) box jump
3) kbs
4) sit up
(Total 28min)