Dumbell row 4x12/12

Strict pull up 4x6

AMRAP 3' × 5 ROUND OF:
5 DEADLIFT 60/40 40/30
5 BOX JUMPS
5 PUSH UP
REST 60"

Legless rope climb 6x1

max rep strickt pull up/ring row
(Full range)

Then

50sec x 10
25% of days max rep

A,
Hang Snatch x 2
Find your Max for the DAY and accumulate a total of 5 work sets
- 2 mins rest btw working sets
- keep all the sets within 5-10% of the max weight

B,
Intervals:
0-10 min: Run 8 laps + Max Rounds of "Cindy"
10-20 min: Run 8 laps + Max Rep Power Clean @90/60kg
20-30 min: Run 8 laps + Max Rep Burpee T2B
Goal is to hold 7 min/8 laps or less for each interval. If you can't, shorten the distance!

C,
Sled Drag
5 x 30 m
Rest 1 min between each set
Drag should be heavy but something you can still walk in a heel/toe fashion without stopping.

Jogging 50-60 minutes.

For time
2 Rounds
8 power snatch 135/95
8 bar facing burpees

Then, 2 rounds
8 power snatch 115/75
8 bar facing burpees

Then, 2 rounds
8 power snatch 95/65
8 bar facing burpees

3 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace
Burgner warm up with PVC pipe
1.Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Power snatch
* go through each movement a couple of time and explain form.
* no OH squats in this burgener warm up.

Snatch drills
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor

Strength and skill
Every 1:30 x 10
1 power snatch
1 hang power snatch

• barbell must not touch ground between movements
• increase weight as needed.

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45min easy run/jog @60-70% of HRmax

Harjoituksen tarkoitus on kehittää peruskestävyyttä. Tavoitteena on juosta yhtäjaksoisesti 45 minuuttia matalilla sykkeillä.

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WARM-UP:

2-3 rounds

20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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