0-5min: 3 Power clean
5-10min: 3 Power snatch
10-15min: 3 Thruster

BS: 3x10

3 Hang power clean
3 Front squat
3 Push Jerk

Deadlift: 3x10

Death By: (10min)

Push Ups: 10 ->
V-Ups: 10->
Inverted Burpees: 5 ->
Burpees: 5 ->

BS: 3x10

AMRAP (As Many Rounds As Possible)
in 25 minutes of
8 Handstand Push Ups*
2 Rope Climbs**

*If you can, try to do “freestanding” HSPU
**If you can try L-Sit Rope Climbs. Yes that’s without help of the feet

a) Weightlifting
Snatch balance 3 x 3 by feel
Snatch 3 x 3 by feel

b) Conditioning
Benchmark workout: Karen
- > 150 Wall ball for time 9/6

C) OPTIONAL Open prep & aerobic base for 20 min
5 hand release push ups
10 box step ups
20 double unders
10 abmat sit-ups
5 ring dips

C osio EI ole aikaa vastaan vaan rauhallista tahtia. Ota C osio ikäänkuin jäähdyttelynä, sykkeet maltillisella tasolla. Laatu liikkeissä.

A.
Four sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Wall Climbs x 2-3 reps
Rest 60 seconds
Hollow Hold/Rock x 30-45 seconds
Rest 60 seconds

B.
Three rounds for time of:
30 Overhead Walking Lunge Steps
15 Pull-Ups
400 Meter Run

3 rounds for time:
20 Sit-ups
20 Back extensions