3 rounds:
100 Double-Unders
75 Air Squats
400m Run

(Time cap: 20min.)

With running clock (total 30 min)

3 min time:
10 cal bike / 100 m run
10 front rack lunge
10 box jump over

6 min time:
20 cal row / 200 m run
20 thruster
20 sit-up

9 min time:
30 cal bike / 300 m run
30 front rack lunge
15 box jump over
15 push-up

12 min time:
40 cal row / 400 m run
20 thruster
20 sit-up
20 bar over burpee
20 cal row / 200 m run

Rx weights: 42.5/30 kg

Tulos on viimeisen sykkeennoston aika.

Clean & Jerk

1+1x80%, 3 x (1+1) x 85%, 1+1 x 80%

Clean Pull

3 x 3 x 90%

Front Squat

4 x 2 x 90%

Hang Snatch High Pull

3 x 3 x 70%

1.) Muscle snatch + ohs 4 x2+2
2.) Slow pull snatch 6x1
3.) Back squat 5 x 3
4.) Snatch push press 5x3
5.) Deficit clean grip deadlift 4x3

For Time:

50 Wallballs (20/14)
800m Run
50 Alternating DB Power Snatches (50/35)
800m Run
50 Alternating DB Power Snatches (50/35)
800m Run
50 Wallballs (20/14)

6 Rounds:
20/16cal Assault Bike
10 Box Jump Overs 60/50cm
Rest 1:00 btw rounds

Rest day - what did you do?

Low Angle Banded Facepull: 4 x 15. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3rft
9x Tire Flips
12x burpees
15x box jumps
200m run

Clean

5 x 2 x 75%

Snatch Balance

4 x 3 x 83%

Push Press

3 x 3 x 90%

Muscle Snatch

4 x 2 x 80%

3 Sets:

20 KB Swing
30 Russian Twist