Conditioning for time and quality
Three rounds of:
7 Deadlifts 130kg
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots 9kg
21 Toes-to-bar
then,
35m Farmer carry 2 x 48kg
28 Burpee box jumps 60cm
35m farmer carry
3 Muscle-ups

Jag 28
For time of:

800m Run
28 Kettlebell swings 2.0 pd / 1.5pd
28 Strict Pull-ups
28 Kettlebell clean and jerk 2.0 lbs / 1.5 lbs
28 Strict Pull-ups
800m Run

spitz snatch + squat snatch practice

15-12-9 reps for time:
snatch
wall ball
T.C.:8'

Three sets of five bent over rows.

AMRAP 30
10-20-30-40…. Cals
Bike
Row
Ski

• tasainen tahti

Chin up + ring dip

A)
3x max chin ups
B)
3x max ring dip

vuorotellen a&b

Accessory

3-4 rounds:
8 seal row
10 scull crusher

Seal row:

Scull crusher:

10 x 4min

1) Kone
2) 10 KK-heilautus 10 ilmakyykky 5+5 Yhden jalan mave
3) Kone
4) 10 lapaveto 10 lapapunnerrus 5+5 Yhden jalan linkkari
5) 8 Burpee viivajuoksu 16 vuorikiipeilijä

Front leg elevated lunge

3x8/leg

Vika kerta tätä

Allepudotus ilman vauhtia 4x3 @50% max

Tempaus maasta 2 stopilla @ 70-85%
3x2
2x2
3x1

Tempausvetoja 3x3 @90-110%