• 6 Interval of:
Row 1000 m @ > 90% MHR
1:1 rest each interval

EMOM 20 min - easy pace

1-5 Rope climb
20 KB swing 24/16 kg
20/15 cal Row
10-20 Pistols, alt

rowing interval

10x150m rest 1 min

OOL AUT Kärpeles!

DAY 2
WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

power snatch + ohs

10 rounds for time of

• 1 power snatch
• 3 overhead squats

Men 185 lb.
Women 125 lb.

Monday 26th February 2018

PUSH JERK

5-5-5-5-5

Work up to a heavy set of 5 Push Jerks. No splits. Barbell comes off the floor.

Post loads to comments.

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DUMBBELL “DT”

5 Rounds for Time:
12 Dumbbell Deadlifts 50/35
9 Dumbbell Hang Power Cleans 50/35
6 Dumbbell Push Presses 50/35

Post time and Rx to comments.

3x

4 rounds of:
2min Row
2min Run easy pace

Men start rowing at 2:05/500m, women 2:15/500m. Every round take 5sec off/500m, so the last set is 1:50/500m and 2:00/500m. After 4 rounds rest 5min. Repeat total of 3 times.

Pari sprintti 5km, lyhyet vedot.

te-veto + tempaus

(1+1)@70%
(1+1)@75%
(1+1)@80%
x3

rive + työntö
1+2 tai 2+1, kumpiheikompi, x3@70, @75 @80%

takakyykky

1x6@70%
1x4@75%
1x3@80%
1xmaksimitoistot@70%

Korkealle boksihypyt 3x5