Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Power snatch (42.5/30kg)
300 Double-Unders
60 C2B Pull up

Find days technical heavy:

2 squat clean + 1 split jerk + 2 squat clean + 1 split jerk

Drop squat cleans

Mobility work
Spend 10-15 minutes with lowebody
Spend 10-15 minutes with upperbody
You can do foam rolling, use painball, do some banded mobility or just streching.

60 minutes Amrap, Basic Endurance

3 x hang squat snatch 75%
750/600m row
15 devils press 22,5/17,5
5 Ring MU
30WB

2x5x60%, 2x4x70%, 2x3x80%. Lisää painoja viikottain.

2 rds for quality
15 reps each movement, rest 30-45 sec between the movement:

1.) barbell front rack reverse lunge non alternating legs
2.) banded lat pull down
3.) Bicep curls barbell
4.) Banded low row
5.) Renegade row DB 10/side

Midline:
4 rds
KB march 15/right side + 20m single arm farmers carry
KB march 15/left side + 20m single arm farmers carry
rest 1 min

Takakyykky pysäytyksellä

Etsi 3 RM

Sen jälkeen 2 x 10, 80 % edellisestä

For time

Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters

Tempaus, aloituspaino + 5 x 1@75%

Rive + työntö, aloituspaino + 5 x (1+1)@75%

Etukyykky, raskas ykkönen + 2x2@80%

• 4 Interval of:
Row 4:00 @ 85-90% MHR
2:1 rest each interval