Row 1000/800m (Buy in)
3 rds:
10 Power snatch (42.5/30kg)
10 Burpee over bar (bar facing)

(Time cap: 12min.)

• Tangon tulisi olla kevyt, jotta sarjat jaksaisi tehdä 1-2 osassa.

3 rounds 15-20 reps FOR QUALITY:
- Downward dog to toe tap
- Banded shoulder raise (front raise)
- Prone swimmer
- KB windmill (Light weight)

Banded shoulder raise:
Loop a band across your wrists. Drive your arms out against the band, maintain tension as you raise your arms to little above eye level and hold for 5sec in the top position. You can increase the work by holding small plates in both hands.

Part #1 – In a 10:00 Window:
Run 1,6 km
Time Remaining, Max Power Clean and Jerks (61/43kg)

——— Rest 3:00 ———

Part #2 – In a 7:00 Window:
Run 800 m
Time Remaining, Max Power Snatches (52/36kg)

——— Rest 3:00 ———

Part #3 – In a 4:00 Window:
Run 400 m
Time Remaining, Max Thrusters (43/30kg)

Restday – What did you do?

Hyvää huomenta VaPU varpaille tasapainoon

5 x 3 @ 60-70 % (Te)

Tempaus irrotus polven päälle + tempaus polven alta

8 x (1+1)x70-90%

Raakatempaus + valakyykkky
8 x (1+1) x 70 ->

Etukyykky 4x4x75%

21-15-9-6

DB snatch
box over jump

A,
EMOM 15 min
Min 1: 3-5 Strict Ring Muscle Up
Min 2: 5 Power Clean and Jerk @70-80%
Min 3: 5 Box Jump (high)
Notes: Athlete choose the height on the box jump. It should be high but something you can confidently get all 5 done within :45 seconds and with no misses on any round.

B,
AMRAP 12 min
12 T2B
6 Deadlift @102/70kg
1 Rope Climb
Goal: 6+ Rounds

C,
Endurance
20 min Run at 70% effort

For time:
20 Cal row
20 Push press 75/55#
20 Box jumps 24/20
18 Cal row
18 Push press 75/55#
18 Box jumps 24/20
16 Cal row
16 Push press 75/55#
16 Box jumps 24/20.......
Continues going down 2 reps til you finish all 2 reps
*30 min time cap

Mobility

Rollback Triceps Extensions: 4 x 10-12. Rest 60s.