1) C2 Ski, cal
2) DL*10
3) C2 Bike, cal
4) Push jerk *10

Banded core

4 rounds 10 each side
will sent you video by wednesday

20 sec work / 40 sec rest, 6 round of:
1. Row
2. Hang power snatch

Result is row calories+snatch reps

3 sets of front squat:
1. 1 reps
2. 3 reps
3. 5 reps

Clean complex
E90S for 12min(8sets)
1 High hang Clean
1 Hang Clean
1 Clean
+
For time:
20 Power clean 50/35kg
20 Lateral bar Burpees
20 Front squats 50/35kg
20 Lateral bar Burpees
20 Squat Clean 50/35kg

käsipainopena 4x8

3 rounds of

4 strict pull ups
4/4 DB push up row
12 sit ups

into 3 rounds of

6 T2B
6 DB snatch

Cash out

50 DU

RX 22.5/15 kg

Target 30cm above your reach.

For Time:

30/24 Calorie Assault Bike
100 Double Unders
30 Kipping Handstand Push-Ups
100 Double Unders
30/24 Calorie Assault Bike

On the Minute: 6 Alternating Dumbbell Power Snatches (50/35)

Kilos – (22.5/15)

• Foam Roll Lateral Hip x 60s each side
• Active Straight Leg Raises x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)