Row Conditioning
5 Rounds:
30/21 Calorie Row
Rest 1:00 between. Score is slowest round.

voimatempaus + te- veto + raakatempaus + "no feet " tempaus + tempaus
@niin ylös kuin voime te onnistuu

Raakatyöntö niskasta te otteelle

6x2@95-105%

Dippi/ajo, pienellä irrotuksella

5x2@110-130% (työntö)

Power Snatch + Overhead Squat: 5 x 2 + 2. Rest 90s.
*Work up to a moderate weight.

AMRAP 18:00 with a partner:
Run 400 Meters / 1 x Stairs
40 Walking Lunges
20 Power Snatch (42.5/30kg)

• One person works. Split as desired.
• Sub Deadlift instead of Power Snatch if needed.

Hs walking/Hspu practice 15 minutes

AMRAP 10 min

10 Russian KB-swings 32/24 kg
10 Burpees

3-4 set, rest as needed, use AHAFA weights:

1) 6 Front Squat
2) 6+6 Lunge press, DB/KB
3) 10 Ring Row
4) 20-30sec Flutter Kicks

RPE 4

Pystypunnerrus 6x6
Kahvakuulasoutu vuorotahtiin 4 x max (10-20 toistoa per käsi)
Kapea Penkki 3x10-15
Hauiskääntö 100 toistoa

4 rounds:

2 min bike
2 min for 16 DB snatches + max wall balls
1 min rest
2 min run
2 min for 50 double unders + max burpees
1 min rest

Strength
20 mins to find the following
3rm strict press
2rm push press
1rm push jerk

Wod 3RFT
400m run
20 sit ups
10 DL@100/70

Strength: Hit your weight for the strict press then continue into push press then push jerk.

Wod: move fast , increasing the distance on runs this week but try to maintain 200m pace for 400.