10 ROUNDS

• 30 sec all out
• 30 sec easy pace
• 30 sec all out
• 30 sec rest

Score is total cals

A:
Power snatch + drop snatch + squat snatch
3x1 @easy
B:
Build up to a heavy snatch single, max. 2 failed attempts

C:
Clean & jerk up to 90-95% 2x1

RX: 40/25kg
Sc1: 30/20kg
Sc2: 20/15kg

Shoulder Press

4 x 3 @ Heavy

Weighted Chin-Ups

4 x 3

Back Squat

6 x 5 @ 80%

A1: Ring pull ups pronated 2xMax
A1: Elevated SL calf raises 2x10/ben
B1: Ring chin ups Supinated 2xMax
B2: Elevated SL calf raises 2x10/ben
C: RKB swing 10x15

Power clean 1-1-1-1-1-1-1 reps
*Build to a heavy single for the day.

Partner Workout
With a partner, complete 5 rounds each for time of
- 5 power cleans
- 10 bar-facing burpees
♀ 155 lb ♂ 225 lb
*With a partner, alternate rounds, for 5 rounds EACH. This is meant to be an aggressive fast-paced interval-style workout. Perform touch-and-go power cleans for as long as you are able and complete the burpees fast.

Post loads and time to comments.

HR Zone 1-2 in Ergos ( AMRAP you can go faster )

20 Minutes Ski
AMRAP 5
"Cindy"
20 Minutes Row
AMRAP 5
"Mary"
20 Minutes Bike
AMRAP 5
"Karen"
10 Minutes Any Machine

Wall walk 2
Cycler squat 15, hitaasti
Farmers carry 20m 24kgx2
Core 8+8
Pyörä

Lämpö:
6-8 Up down
8-12 wall ball
Core pallolla 8-12 toistoo esim situp tai lankusta pallon vieritys
4-6 WB +kyykky välissä

Yläpellin mobbailut
Perfect stretch tms.