Strength

1-1-1-1-1

Tactical Get-Up

Helen
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swing (53/35)
12 Pull-Ups

elpoja

3 Rounds:
25 Calorie Row
21 Burpees
15/12 Calorie Assault Bike
12 Power Clean and Jerks (95/65)
rest 3 minutes between

Jerks
5 Sets of the Complex:
3 Front Squats + 2 Push Jerks + 1 Split Jerk

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Snatch Pull + Squat Snatch
Start @ 75% 1RM and add weight by feel.

Kyykky hypyt tanko selässä 3x5@20% takakyykky (pohjasta)

3 rounds for time of:

• Run 800 meters
• 42 kettlebell swings
• 24 pull-ups

Men 1.5-pood kettlebell
Women 1-pood kettlebell

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 h2r
20 high knees
20 jax

Metcon/*Rx(13)
5rds
25 *du's/ singles x3
25 cal row/airdyne

Finisher
50 kneeling crunch
25 scap push-ups
2 min sh distraction