12 Power clean + jerk / Power snatch (50/35kg)
400/320m Row

• Ohjeistus:
• Suorita joka toinen kierros rive + työntö ja joka toinen tempauksella (3+3).
• Tulos = hitain kierrosaika.
• kierrokseen tulisi kulua aikaa n. 2:30. Skaalaa tarvittaessa.

A.
Warm up:
5-10min.
Including 3x 30s hard pace sprints
+ stretch

B.
10x
1min: 110-125%/20min. avg
1min: 50-60%/20min. avg / Rest

Rest 5min...

3x
20s. All out
Rest 2:40

C.
Cool down:
5-10min.
+ stretch

Raakatempaus + Valakyykky

5 x (1+1) x 50-70%

Tempaus Max. aikaa 15 minuuttia.

Raakarive rive + työntö

5 x (1+1) x 50 - 70%

Rive + työntö Max. aikaa 15 minuuttia.

Ensi viikolla huolletaan ja nostellaan kepeitä rautoja.

“Half Murph”

800m run (1x"peruslenkki")
50 Ring rows
100 push-ups
150 Air Squats
800m Run (1x"peruslenkki")

Half Kneeling high-low banded woodchop: 3 x 10 ea. Rest 60s.

Four sets of three kettlebell C&J's. Mark the weight of a single KB.

20 min AMRAP
200m run (sub 250m row)
5 pull ups (Sub jumping pull ups)
10 push press 95/65
15 deadlifts 95/65

• weight should be light on the barbell. Should aim for unbroken reps for most rounds.

Strength:
4 sets
8 strict ring dip
1 legless rope climb
( scaling : negative legless, box , floor)

2 mins rest after each round

Strength:
super set
4 rounds
10 front squat with pause (2-3 sec)
8 seated box jump

Core:
3 rounds
10 hollow rocks,
10 v-ups,
10sec tuck hold,
10 alt v-ups,
rest 1 min between rounds,
perform the movements as one big set

"The Ghost" ( 24 mins )

6 rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments