Row 2:00 Easy
Row 1:00 Moderate
Row 1:00 Fast

5 Rounds:
15/12cal Row
10 GHD Sit Ups
6 HSPU

AMRAP 20
15 TTB
10 DB snatch 15kg
5 OHS 47kg

Pause back squat 4x4

Omatoimitreeni 5.8.2023

A,
Press 1 Rep

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your 1RM for the day.

B,
Seated Dumbbell Strict Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
JM Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
Banded Tricep Press Down 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

You can use a band for these; choke it up enough to make 10 reps very hard.

E,
Barbell Row 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Row to nipple level, keeping elbows perpendicular to your body; this will work the upper back very effectively.

F,
For time
50-35-20
Ski erg cal
Echo bike cal
Run 600m after each round

Goal sub 25 mins

G,
3 rounds for quality of:
15 Face Pulls
15 GHD Plate Muscle Snatches, pick load
15 Scap Pull-ups

For time:
4 rounds:
1 Rope Climb 4m
8 Power Snatches @40/28kg
40 DU
————— Rest 4min —————
160 DU
32 Power Snatches @35/25kg
4 Rope Climbs 4m

Valitse keppi/painotanko/tanko - sellainen kuorma, jotta liike säilyy laadukkaana alusta loppuun!

5 rounds: QUALITY

10 HIP (dip) SNATCH HIGH PULL *full foot/flat-footed
10 OHS
10 SNATCH RDL
10 HIP NINJA SNATCH *no feet snatch
10 SNATCH LIFT OFF *veto polven korkeudelle -- tasapaino koko jalalla - jalan työ - lähtö asennosta selän kulma ei muutu polvelle mennessä!

Rest between rounds 2min

TimeCap: 25min

3x3, V2

4 Rounds :

Run 400m
28-21-15-9 Box Step Overs w/ DB´S 22,5/15kg

TC 16