Ergo conditioning week 1
3 rounds
1,5 min bike erg
1 min rest
1,5 min row erg
1 min rest

-goal of the workout is pacing, so you have to hold ave/500m & ave/1000m pretty close to same in every round. Reset the monitor on every round.
-bike rpm ~85-100
-rowing strokes 23-28 s/min

Partner Amrap 12

Both do one round of barbell complex:
6 hang power clean + 6 Front rack lunges steps (3/3)
Syncro bar over jumps 12 reps
Syncro V-up 12 reps

Max load 50/35kgs

1) monostructural
2) D-ball/med-ball over shoulder
3) rest

EMOM 8 minutes:
2 Hang Snatch

Same weight on all sets. Heavy reps, but no missed lifts!

With partner, complete the following for time:

60 box jump overs 60/50cm
40 squat snatches 50/35kg

50 synchro sit-ups
30 squat cleans 70/50kg

40 hand release push-ups (weighted)
20 squat snatches 50/35kg

30 pull-ups
10 squat cleans 70/50kg

TC: 35mins.

3 hengen ryhmissä

2x4min soutu+ 1min yleisliike, merkitse ylös soudettu matka ja cal sekä yleisliikkeet

3 hengen ryhmissä

3x500m soutu, merkitse ylös ajat ja soudetut cal (2min aikaraja/soutu)
soudun jälkeen 10+10 kahvakuula tempaus riipusta

2 rounds
1:30 cardio
5 inch worm
10 db snatches
10+10 strict db press (ight/moderate)
15 band pull aparts
5 reverse snow angels
:20-30 hanging

Boksiaskellus käsipainojen kanssa 4x12

2 min tauot.

EMOM 10
1 slow snatch DL + hang power snatch +hang squat snatch
@50-60 1RM snatch

-first snatch DL is really slow 3-5 sec, focus on keeping good posture and chest out.