21-15-9 Thrusters/ Pull-ups

Smack my bitch up.

On the every 2 minute for 5 rounds
1-5 MU + 5-10 HSPU

2 mins cycling or run in between each move.

30 Kb Swing
30 Knee Crunch
30 Push-ups
30 Jumping Lunges
30 Dip
30 Biceps Curl
30 Russian Twist w/Kb
30 Front Squat (40kg/20kg)
30 Calf Jumps

Pull-ups (AMRAP)

1. Snatch pull: 3x3
2. Snatch balance: 3x2
3. Snatch: 3x1

(Focus on technique!)

Hi-hang clean pull + squat clean + split jerk
2+1+1 x 5 @ 65-80 %

As many rounds/reps as possible in 7 minutes of:
10 OHS 35/25 kg
10 Abmat SU

DB hang squat clean biathlon:
600 m run
21 DB hang squat clean 30/20 DB
600 m run
18 DB hang squat clean 30/20 DB
600 m run
15 DB hang squat clean 30/20 DB
600 m run
12 DB hang squat clean 30/20 DB

60 m shuttle run and 10 double unders penalty every time you drop the dumbbels

Start up(14)
stretch 4 mins

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

3rds
8 decline push ups
8 bent over row
10 abmat sit ups

hi hang snatch 3x2(6)
work up to quick heavy snatch (8)

Fitcamp
Complete in any order
1600m run
1600m row
200 cal airdyne
100 sit ups

Metcon(15)
21-15-9
kbs 70/53
Inverted burpees
400m run after each round

Metcon-comp(18)
800m run
21-15-9
snatch 115/85
hspu
800m run

Finisher
100 cross crunch
30 t raise
30 halo

3x500m row /noin 80% teholla, work:rest=1:1
Kolmen soudun jälkeen lepää 5min ja toista sama vielä kahdesti. Eli yhteensä tulee yhdeksän soutua 80% tehoilla.

3 rounds for time:

20 Power clean
20 Front squat
20 Power snatch
20 Back squat
20 Shoulder press
20 High pull
20 OHS
20 Bent over row

2min rest between rounds.
M35/W25 kg