Rästi

Run 40 min VK

E90S for 12min Snatch complex
1 halting snatch DL 3sec paus
1 hang snatch pull
1 hang Power snatch
1 ohs
@light to moderate weight
+
”Sucky sixty”
60 squats
60 push ups
60 Kb swings 24/16
60 sit ups
60 lunges
60 burpees

For Time (with a Partner)
30 Pull-Ups
50 Wall Ball Shots @9/6kg
50 Sit-Ups
100 Kettlebell Swings @24/16kg
- Perform every two minutes:
10 Burpees

TC: 16'

Max height deficit handstand push-up

OHS 10-8-6-4-2

3 Rounds for time;
30/20 Push-ups
20 Kipping Pull-ups
10 Burpee Box Jumps @60/50cm

Timecap : 18 mins

Optional Accessory
CONDITIONING

5-10min Banded March to Plates video

RPE 3 to 4

Kumpparijumppa / rangan availut

For Time: Start w/4 Burpees & then do 4 Burpees every minute
Rx (95/65)

-20 Thruster
-20 Sumo DLHP
-20 Push Jerk
-20 OH Squat
-20 Front Squat

One time in band camp....