4:30min on - 2min off x4, in teams of 3, YGIG:
42 / 30 cal row*
30 sit up
30 wb
30 (elevated) push up

Jatkakaa siitä, mihin edellisellä intervallilla jäitte.

*Mixed teams: 13 cal / male, 10 cal / female.

Treenivaihto ehto jos ei muuta tule mieleen!
Warm Up
2 rounds
1 min row or ski
1 min air bike / bike erg
5 inch worm with push up
5+5 squat strech
5 dynamic squat strech
5 power clean with barbell
5 push press with barbell
get ready for workout

Metcon (6 rounds)
EMOM 30
1)Row or ski x 45 sec @easy/moderate pace
2) 5-10 push ups + 10-15 air squats
3) Air Bike x 45 sec @easy/moderate pace
4) Power clean & Jerks with barbell x 5 reps @moderate heavyweight (target 25-40/30-60kg)
5) rest min

Accessory Work
3 sets 10-15 ab crunch + 20-30 weighted twists with plate
3 sets 10-15 barbell bicep curls
rest as needed

AMRAP 10

10 clean and jerk @ 38/61kg
Rest 1min
10 clean and jerk @ 56/83kg
Rest 1min
10 clean and jerk @ 70/102kg
Rest 1min
Amrap clean and jerk @75/111kg

Back squat

3x3 (3s pause bottom of squat)

(2-3+ reps in tank, not too heavy)

In teams of 3, AMRAP 15:
Max cal AB + Ski
Flow: 2 team members work at the same time while 1 is resting
Score: Total Calories

1 Power Clean & Push Jerk
Set 1: @60% 1RM Power Clean & Push Jerk
Set 2: @65%
Set 3: @70%
Set 4: @75%
Set 5: @80%
- Rest as needed btw sets

3 Sets:
3 Muscle Cleans @6/10 RPE
- Rest as needed btw sets.

Every 2.30 x6
16 kb swing @24/16kg
8 hspu / 12 push ups
6 burpee box jump over @60/50cm

SQUAT CLEAN

3 rounds for time:
3 squat clean @85% (drop and go)
10 box jumps @60/50cm

POWER CLEAN LADDER

3x 80%
2x 83%
1x 85%
3x 83%
2x 85%
1x 85+%

Every 2min