Rowing Randy
For time:
2k Row
25 Power Snatches @35/25kg
1k Row
25 Power Snatches
500m Row
25 Power Snatches

Rx+: 42.5/30kg
Timecap: 30 mins
Row Options: Ass Bike: 90/80, 60/40, 30/20 Ski: As with rowing

“Adderall”

0:00 – 10:00

1200mt M /1000mt W Run

Max Clean and Jerks 60/40

10:00 – 13:00

Rest

13:00 – 20:00

800 Mt M/ 600mt W Run

Max Power Snatches 50/30

20:00 – 23:00

Rest

23:00 – 30:00

400 Meter Run

Max Thrusters 40/30

• 2-2 of:
BB Deadlift
2RM
90% 2RM 2 reps
• N of:
BB Deadlift
85% 2RM N reps = near failure max reps (1-2 reps buffer)
Prendi l’85% del 2RM trovato prima e con quel carico fai 1 set a quasi max reps meno 1-2 reps di
buffer.

24min emom

A) row
B) 8-10 burbee
C) row
D) 15-20 air squat

Easy to moderate pace / bpm 70-80%

...Kyllä se jo huomenna naurattaa :)

20min Bar MU/ KippingC2B/ Kipping PU:

BAR MU STRENGHT

EMOM 12

6-8 Russian dip turn on a box with 3s. pause

6-8 dip on a box

6-8 Kipping swing

6-8 Strict C2B

12 box jump
12 modified push ups
12 box over jumps
12 knee raises
12 box over burpees
12 modified push ups

Back squat 6 RM, then 3x4 reps @ same weight

Snatch pull 4x3

Power snatch 5x2