For time:

1000/800m Row
30 Front Squat 42,5/30kg
30 Pull Ups

Rest 3 minutes

1000/800m Row
40 Push Press 35/25kg
30 Pull Ups

Rest 3 minutes

50 Thrusters 20/15kg
30 Pull Ups

( 20 - 30 )

-While we want solid effort on the rower, this workout will not be won or lost here. Rowing even just few seconds per 500m slower can save you lots of energy for the movements that follow. Aim to row about 5s slower than your 2k time trial pace.
-Aim for big set on the front squats. Top athletes will be able to get these done in 1-2 sets. Take up to 4 sets if needed.
- Pull-up sets will vary depending on the athlete. Quick sets of 3´s or 5´s can help athletes chip away quickly with minimal breaks for these who struggle with this movement.

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

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AMRAP 7 min
9 Deadlifts 55/35kg
12 Burpees
15 Wall Balls 9/6

🎉☂️🌸🎀🍬🎉

“PANIC BREATHING”
For Time (with a Partner)
500-400-300-200-100 meter Row (each)
Partner Holds Kettlebells in Rack (2x24/16 kg)
5 Burpee penalty for each drop of kettlebells
Tc: 18’

Afterparty
3x
14 KB Dead Bug
7 KB Sit-Up
1 min Forward Plank
Rest: 1 min

Bench Press

8-8-8-8-8

After each set 5+5 Dumbell Row

Go Every 4:00

On the Minute x 30 - 40 ( 6 - 8 rounds )

Minute 1 - 2 : Row
Minute 3: Box Jumps
Minute 4 : DB Farmers Carry 22,5/15kg
Minute 5 : Rest

• Goal on these EMOMs is to hold consistent numbers across all round.

A,
Tempo Snatch 3-3-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 secs pull to the hip pocket and GO!

B,
For time:
32 Dumbbell Alternating Lunges, 22,5/15kg
32/28 Row Calories
24 Dumbbell Alternating Lunges,
24/21 Row Calories
16 Dumbbell Alternating Lunges,
16/14 Row Calories

Dumbbell Alternating Lunges- hold dumbbells at the waist

Goal
Sub 11 mins

C,
3 rounds for quality of:
15 Band Pull Aparts
10 Scap Push-ups
10 Plate External Rotations, pick load

4x Complex of snatch+Hang snatch+high hang snatch+snatch balance

4x Complex of snatch balance+muscle snatch+2 hang snatch

Notes: voit pyörittää viikoittain vähän erillaisia comboja riippuen siitä mikä tuntuu itselle tarpeellisimmalta.

Mobility & Stretching

4 times of

2 min of
15 ghd sit ups
5 burpee box jump over
ME C&J
@35/25
rest 1 min