A:Snatch max
B: Cean and Jerk max
C: Snatch pull max

Basic Endurance 54

6 Rounds

3 Min Echo Bike
3 Min Row
3 Min Bike Erg

30-60 Minutes @ Zone 2 Heart Rate

For time:
15-12-9
Thruster
Box over Jump @60/50cm
TTB

5min rest

For time:
36 Thruster
36 Box over Jump
36 TTB

Overall RPE 4
Loadings:
Rxd: 40/30kg
Masters: 40/30kg

Every 90sec for 6 rounds:
~60% of max reps C2B or Pull-Up
RPE 3-4

Torstai
Active recovery
Part 1
10 banded pass thoughs
3 min row
6+6 cossack squats
Part 2
20 Hanging Scap circles
3 min air bike or bike erg
6 Jefferson curls – KB or empty barbell
Part 3
6+6 single leg calf raises (käytä 15-20kg levy korokkeena ja ota räkistä kiinni) hallittu liike
3 min easy ski
6 Thoracic bridges

Tee 2-3 kierrosta läpi tosi rauhassa tai sit ota lepopäivä.

2x4 Kick Ups to a Wall
——————————————
1x4 1m HS Walk to a Wall
——————————————
2x5-8 HS Walk
——————————————
6x4-5 HS Walk w/ partner
- Partner spotting legs
- Slowly 1 hs-walking step at a time
—————————————————
5x5-10 HS Steps Onto a 5kg Plate (feet on the wall)
- 1rep = step both hands on and off the plate

Kahvakuula jumppaa ja tekniikoita.

For Time:
10 rounds

5 T2B
5 HSPU
5 FS@100/80%BW
5 Pull-up
5 Burpee

AMRAP 20 min

21 BS 60/40kg
15 T2B
9 Clean 60/40kg