Split jerk build up to heavy 2rep of today
+
10 rft:
10 push press 52,5/35kg
10 rkb swing
10 box jumps
Time cap 20mim

3x12 /3min
(3/0/x/0)

3 Rounds:
Max reps strict T2B V.2
Max reps kipping T2B V.1
2min Rest

Huom!
Kummatkin liikkeet putkeen ilman, että tullaan alas tangosta.

10 rounds of 50 cal rowing and cyckling per round or 30 cal assault bike.

0:00 - 6:00
Amrap 6
Strict Hspu
* every minute 3 bar muscle up (start from bar muscle ups)
6:00 - 8:00
Rest
8:00 - 14:00
Amrap 6
1 Strict chest to bar pull up
7m Hs walk
2 Strict chest to bar pull up
7m Hs walk
3 Strict chest to bar pull up
7m Hs walk
Jokaisella kierroksella lisää yksi tiukka c2b pull up, kunnes aika on täysi

• Tämä extratreeni on suunnattu pitempään treenanneille sekä kisoihin tähtääville.
• Tulos Strict hspu + Strict C2b yhteensä. Kommenttikenttään molempien osioiden tulokset.

5 Rounds For (quality) Time:
15/12cal Bike
15/12cal Row / Ski
10 Deadlifts 100/70kg
30 DU
Rest 1:30 btw rounds
Goal: 1 round shouldn't take more than 5min, including the rest.

3 Rounds:
9 C2B
Rest 1:00
6 C2B
Rest :45
3 C2B
Rest 2:00 btw rounds

• Goal is to go unbroken.

Power Snatch
For Load:
2 Rounds
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps
Set 5: 2 reps

• Start @55% and add 5/3-5kg each set. Reset @55% for the 2nd set of 10 on down.
• Work on TnG sets, but does not need to be unbroken if you are at risk of missing.

2:00 On The Rower, Ski & Bike (total of 6:00)

Then

2 Rounds For Quality w/ PVC or Stick:
10 Tall Muscle Snatches
10 Hang Snatch High Pulls
10 Snatch Grip Presses BTN
10 Snatch Grip Push Jerks BTN

1 Round w/ Barbell:
5 Tall Muscle Snatches
5 Hang Snatch High Pulls
5 Snatch Grip Presses BTN
5 Snatch Grip Push Jerks BTN
5 Power Snatches

In 30 minute window complete:

“Annie, are you ok?”
21-15-9 reps for time
Row (calories)
Thrusters (30/20 kg)
Medicine ball cleans (20/14 lb)
Sumo deadlift high-pulls (30/20 kg)
Wall balls (20/14 lb)
Burpees

into

Max distance row or run on assault runner rest of the time.