Row Conditioning
5 Sets:
30/21 Calories
Rest 1 minute between.

18' E3MOM:
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Build to a Heavy Set

10' E2MOM:
6 Front Squat + 6 Alt Box Step Up (60\50cm) (each leg)
Build to a Heavy Set

• 2-2-2-2-2 of:
BB Push Press
75% 1RM

Pelkkä juoksu

Te-Veto+ tempaus + valakyykky 1+1+1 RM
1+1+1@ 95%
1+1+1@ 90%

Puolesta säärestä te-otteella mave 3RM
3@95%
3@90%

Stopilla takakyykky 5RM
5 @ 95%
5 @ 90%

Lisäpainolankku 3x50sek

6 Interval of:
Row 600 m @ max effort
2’ rest each interval

1a) KB Tricep Extensions: 3 x 12-15. Rest 45s.
1b) Barbell Curls w. shoulder raise: 3 x 10. Rest 30s.

• 5-5-5-5-5 of:
BB Jerk

Use 95% of last week Heavy weight.

For Time:
BB Shoulder to Overhead (60/40Kg) 21 reps
D-Ball Shouldering (50/30Kg) 7 reps
BB Shoulder to Overhead 15 reps
D-Ball Shouldering 5 reps
BB Shoulder to Overhead 9 reps
D-Ball Shouldering 3 reps

Nancy
5 rounds for time of:
400-meter run
15 overhead squats (43/30 kg)