A-osio: 19 burbeeta molemmilla kierroksilla

B-osio: 3 täyttä kierrosta, 4. kierroksesta toust to bar

Käsipainot 7,5 ja 10 kg

Kahvakuula 8 kg

4 sets 15, 12, 10, 8 reps:
• Decline Close-Grip Bench Press
Weight: 50%, 55%, 60%, 65% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
• Pendlay Row
Weight: 55%, 60%, 65%, 70%, 75% of 1RM. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
• Dumbbell Bench Press
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Use 2 dumbbells for the bench press. Rest 2 min between sets.

Engine

2 Rounds Of:

• 5min Row
• 5min C2 Bike

Into,
4 Sets Of:
@70% Intensity

• 15 Burpee box jump overs
• 15 Cal C2 Bike
• 25 KB Swings (16kg)
• 25 Cal Row

-Rest 4 min between sets-

4 rounds for time:
30/25 cal assault bike
30 wb
100 du

Squat Snatch + OHS

OHS
E2MOM X6:

• Set 1-2: 3 OHS @65-70%
• 3-4: 2 OHS @70-75%
• 5-6: 1 OHS @80-85%

*From Rack

Snatch
E2MOM X9:

• Set 1-3: 3 TnG reps @70-75%
• Set 4-6: 2 TnG reps 75-80%
• Set 7-9: 1 Rep 80%+

Snatch Pull

• 4x2 @110-120% *Rest 3min between

Metcon

For time:
- 25 DB thruster
- 25 T2B
- 25 DB thruster
- 25 C2b

Timecap: 6 min

*2x15kg/35lbs

Accessories
(Optional)

4x For Quality:

• 10 KB Cyclist Squat
• 45-60s Spanish Squat Hold

00:00-15:00 (You Go, I GO)
Complete with partner for time
100/80 machine cals
80 DU
60 up down
40 DB squat @2x22,5/15kg
20 T2b

15:00-25:00 (You Go, I GO)
Complete with partner for time
50 renegade row 2x22,5/15kg
40 syncro hang cl and jerk @22,5/15kg
30 DB push up
20 machine cals

25:00-30:00
Max machine cals - non working partner hanging from the bar

For time

• 800-meter run
• 40 double-unders
• 20 GHD sit-ups
• 10 ring dips

5 Sets:
1 Power Snatch + 1 Pause Snatch Balance + 1 Pause Snatch
- Build by feel, but goal is to go heavy!
- 3sec pause in the bottom, for both movements
- Rest as needed btw sets