Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(22)
teams of two complete:
100 cal row/airdyne/800m tandem run(choose one)
100 burpee step/box jump overs 24/20
50 hrpu/hspu
100 mb sit-ups(alt) 16/12-*20/14
100 cal row/airdyne/800m tandem run(choose one)

Finisher
2 min bf stretch
2 min low back smash
100 temp tantrum

Push press 4 x 8

Kenttätreeniä kesällä 2017

10x500, rest 135s btw sets.
GO 5k pr -8/-12

1 Clean + 1 Squat Clean +
1 FS + 1 Jerk
60-80% of weakest movement
increase weight if too easy

Complete as many rounds as possible with a partner in 25 minutes of

• 11 Chest-to-bar pull-up
• 2 Deadlifts 140 kg/90 kg
• 10 Handstand push-up

You go, I go style. Switch after every full round.

5x
1 muscle snatch + 1 Hi-hang snatch + 1 ohs ( 3s pause at bottom)
New set every 90s.

5x
1 power snatch + 1 hang squat snatch
New set every 90s.

5/80%, 3/82,5%, 1/85%
5/82,5%, 3/85%, 1/87,5%

Morning Swin
🏊💨

Overhead Lunge 5 x 5 reps (both legs)