Conditioning

Power clean triples up to a heavy set

Snatch: 5x2 (~85%)

Clean & Jerk: 5x2 (~85%)

Back squat: 4x4 (80-85%)

8 Intervals (4+4)
Alternate between a and b, every 4:e minute

a) 250/200m Row + 20m Sled Push 100/80kg

b) 15/12 Cal. Assault Bike + 15/12 Cal. Row

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon/Metcon-comp(15)
3rds
400m run
3 wallwalks
15 wallballs 20/14-16/12

bench/strict press(15)
10-8-6-4-2

Finisher
stretch and roll any hotspots
40 in and outs

21-15-9:
KB Thrusters 24/16kg
C2B Pull-ups
Calorie Row

8min AMRAP

3 HSPU
3 clean @ 85/57,5kg
6 HSPU
3 clean
9 HSPU
3 clean
12 HSPU
6 clean
15 HSPU
6 clean
18 HSPU
6 clean
21 HSPU
9 clean.....

6 x 6 maastavetoa, sopivan raskas