”Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Back Squat
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
All Sets completed On the 2:00

Pausing Snatch Pulls
5 Sets of 2 at 90%
Pause 2 Seconds at Knee Level

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets:
Performed @ 75%

3-Position Squat Snatch
5 Sets @ 65%

Conditioning
4 Rounds For Time:
40 Air Squats
30 Sit-ups
20/15 Calorie Assault Bike

"Fran"
21 – 15 – 9 reps for time:
Thrusters (42.5/30kg)
Pull-ups

Korkea te-veto poisheitolla + raakarive + työntö

8x(1+1+1)@70-90%

Tempaus polvelta pukeilta
3@70
3@72
2@75
3@72
3@75
2@78
3@75
3@78
2@80
1@83
1@87

Niskasta Te-otteella raakatyöntö 2RM

In teams of 2: work is shared evenly but switch as often as you would like. One person working at a time

For time

80 cal row
100 push press
120 KB swings
150 sit ups
180 air squats
Sprint 200 m (together)

Build upto a heavy set of 4 Snatch Balance