22 min AMRAP: (share as needed)
200 cal RowErg
100 box facing burpee box over
50 toes-to-bar
Max reps of bar muscle-up

00:00 - 07:00
Find 1RM clean (merkkaa tulos)

07:00 - 12:00
Total reps of military bench press (UB) 60 kg

12:00 - 17:00
1RM broad jump

For Time w/pair:
15 synchro DDB thruster (2*22,5 kg)
30 synchro alt. DB snatch (22,5 kg)
20 wall walk (share as needed)
30 synchro alt. DB snatch (22,5 kg)
15 synchro DDB thruster (2*22,5 kg)

Clean and jerk, go every 1:00-1:30

3 x 1 @ 72-78%
2-3 x 1 @ 78-83%
1-3 x 1 @ 83-88%

– Build up within the percentage range on each set

2 clean, 15s pause, 2 clean

Mika

Choose one of the options for the day

A) Option 1 – Long bike
60 to 90-minutes Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Mixed
For 45, 60 or 75-minutes @ base*
1000m SkiErg
2000m Jog
4000m BikeErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Otmx30
1) 10-12 T2b
2) 12 punnerrus

3 Sets of 5 - Snatch Grip Sotts Press

Followed by...

5 Sets:
3 Snatch High Pulls
3 Snatch Balances

• Technique-driven loads throughout, staying within the range of 30-40% of our 1RM Snatch.

40min Amrap

25cal laite
450m juoksu