3 x

30 sec hollowpito
30 sec lepo
30 sec roikunta
30 sec lepo
30 sec terispito
30 sec lepo
30 sec punnerruspito
30 sec lepo
30 sec OH pito tanko
30 sec HSpito

*käydään läpi soututekniikka

A,
EMOM
7 burpees
Max Reps Single Arm DB Push Press
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

B,
"Frelen"
For time:
21 Thrusters with plate @20/15kg
21 Kettle bell USA swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters
15 Kettle bell USA swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters
9 Kettle bell USA swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Timecap: 20 mins

10rds
9 Single arm thruster (vaihto kierroksittain)
35 Object over Jump

skaalattu
6rds
6 thruster
15 object over jumo

145 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. High-hang snatch
4x2x85-90 % / "0-0.5 reps in the tank"
New set every 3 minutes
- 46 kg

B. Snatch pull with 3 s. first pull
4x4x95-100 % of your 1 RM snatch
Rest 2 min between sets
- 55 kg

C. Snatch balance
3x2
"0-0.5 reps in the tank"
New set every 2 minutes
- 40 42.5 45 kg

3.Accessory
3 rounds of 40 s. on, 20 s. off:
1. HC headbug - 5 kg, 12 reps
2. GHD hip extension with snatch grip barbell - 5 kg, 15 reps
3. Wall facing HS hold + shoulder taps - 20 reps

5x30s row
1 min rest between sets

Result is total metres

A: Squat Clean 8x2
B1: Front squats 3x3
B2: strict chin ups 3xMax

Parin kanssa 10 rundia you go i go

20 cal ski
10 deadlift 100kg

5x 4 mins , 1 min REST
AMRAP
8 DB snatch (4/4) @22,5/15kg
8 Box jump over
8 DB Cl & Jerk (4/4)
8 Push up
Goal: 3+ rounds each intervall

8 rft
45 double under
30 air squat
200m run