TECHNIQUE 15-20MIN

Toes to bar

EMOM24

5-10 Toes to Bar/ Knees/ Legs Up
6-12 Hollow Rocks
10-30 Double Unders
Rest

Takakyykky

5 x 2 x 80%

Snatch Drop

6 x 2 x 70-85% (te)

Tempaus polvelta

8 x 1 x 75-90%

4 RFT

1 Legless Rope
12 TTB
400m Run
12 Snatch 40/27,5kg

3 sets:
20/16cal Ski
10 Back squats @BW
15 Hollow rocks
15 Superman rocks

6x400m
Rest 2 min between

Rollback Triceps Extensions: 4 x 10. Rest 60s.

EMOM 21

1 min : 7-10 Ring Dip
2 min : 5 DB push Press 2 x 30/22,5
3 min : 12/9 Cal Ski

"For Time

400 meter Run

15 Clean-and-Jerks @60/40kg

3 Rope Climbs

400 meter Run

12 Clean-and-Jerks

2 Rope Climbs

400 meter run

9 Clean-and-Jerks

1 Rope Climb

TC : 18'"

Thruster 5RM
Max UB rep THR with 5RM

"For Time

6 minute Hang Hold

Each time you drop from the bar, perform:

200 meter Run

10 Burpee Box Jumps @60/50cm

TC:16'"