3 rounds
10-15 box jumps
6-8 power cleans@40/60kg
6-8 bar over burpees
rest 1 min bwn rounds

Build to heavy 3 of squat clean in 12 minutes
start @40-50% and go up by adding +2,5-5 kg on next set.
Hit set every 1-2 min

Snatch
every 2 min for 6 times (12 mins)
5 squat snatches 55-65%

Accessory work
2 rounds
10 one legged deadlifts with 1 kb
10 reverse lunges with kb
20 band pull aparts
rest 2 min

15-12-9-6-3 reps of :
kbs @light weight
Snow angels or superman

Every 2,5 min for 10 minutes (4 sets)
4 squat snatches @60-70%

Treshold metcon for 30-40 minutes. Goal is work @80% pace whole time.
400m run
7 burpee
7 box jumps
5+5+ one arm kb/db snatch from floor
7 hspu or 2 wall climbs
5+5 one arm kb/db front rack squat

every 1,5 min for 8 times (12 mins)
3x2 + 5x1 squat snatches @60%+
Build to todays heavy single.

16 kierrosta parin kanssa

200m soutu
10-15 seinäpallo

Aikaraja 25min

Kierros vuorotellen kiihtyvällä tahdilla. Lähde rennolla tahdilla liikkeelle ja kiristä loppua kohden. Skaalaus siten, että keskitahti on alle 1.30/kierros.

SKILL: kipping pull up

STRENGTH:
EMOM8
1. 3 tempo chin up
2. 20 sec hollow hold

• tempo: 1 sec top hold, 2 sec eccentric phase