15 min
5+5 kahvakuulatempaus
10 yleisliike kuulan yli
10+10 bulgarialainen kyykky

Front squat 3RM, then 2x3@90%

Road To Casilina Box Battle - DAY 2

#Strength
6 @ RPE 8; 2/4 repeat of:

• BB row

Barbell condition:
4x12 TNG Squat clean thruster
New set every 210s.
rest 5-7 min
4x12 hang squat clean
New set every 180s.
rest 5-7 min
4x12 TNG power clean
New set every 180s.

2,3,4,5,6,5,4,3,2

Alternate:
Ski
Cycle
Row
Run

Keep heart rate 130-150 bpm

1 power clean + 1 clean x 5 @ 75-85%

A: Styrka/färdighet
C&J 8x1 @ 90%
Front squat 6x1 @90 %
B: WOD
Öva split jerk 15minuter
+
7min amrap:
Burpees

For time

• 21 pullups
• 21 burbees
• 3 bear complexes 60kg
• 15 pullups
• 15 burbees
• 3 bear complexes 60kg
• 9 pullups
• 9 burbees
• 3 bear complexes 60kg
• 3 pullup
• 3 burbees
• 3 bear complexes 60kg

1. Accumulate 90s L-sit

2. Weighted backextension 3x8-12 ( weight on your backside)

3. GHD sit up: 3x15-30