For Quality

500m Row
1000m Assault Bike

Rest 120 seconds

400m Row
800m Assault Bike

Rest 90 seconds

300m Row
600m Assault Bike

Rest 60 seconds

200m Row
400m Assault Bike

Rest 30 seconds

100m Row
200m Assault Bike

Rest 2:00 minutes and **repeat**

STRENGTH

Every 2:30 minutes x 4

Good Mornings: 10 reps

Start with empty barbell and increase. Fourth round should be a little challenging.

Strict push ups: (5 x 10) slow tempo
                             45s rest between sets
Then
Bent over rows: (3 x 10) slow tempo
                             45s rest between sets

For Time [35 Minute Cap]: 

200 Meter Run

20 Double Unders

2 Power Snatches 35/25kg

Rest 1 Minute


400 Meter Run

40 Double Unders

4 Power Snatches 35/25kg

Rest 1 Minute

600 Meter Run
60 Double Unders

6 Power Snatches 35/25kg

Rest 1 Minute

800 Meter Run
80 Double Unders

8 Power Snatches 35/25kg

Rest 1 Minute

1,000 Meter Run
100 Double Unders

10 Power Snatches 35/25kg

*Score = Time it takes to complete the workout

5 rounds for time of

15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls

♀ 65 lb ♂ 95 lb

Back Squat 8-6-4-4

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Front Squat 5-4-3-3

5:00 Any Ergo

1:00 Banded Lat Stretch ( Each )
1:00 Banded Pigeon Pose ( Each )
1:00 Child Pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

Part A).
Skill Primer
Hang Muscle Clean & Squat/Push Jerk

(5-8 sets x 2+3)

Part B).
Hang Clean & Split Jerk
(8 sets x 2+2 / 55%-70%)I’m

2 Rounds:
40 m shuttle run
30 DU (or DU practice)

THEN

2 Rounds with a barbell:
10 Good mornings
10 Lunges
5 Behind the neck presses

---

2 Rounds of gymnastics shoulder
flow