3 rounds

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

3 rounds

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)"

Strength

Snatch Grip Pull 3 x 5
Clean Grip Pull 3 x 5
Front Squat 4 x 3

For time:

50 burpees
400m run
50 push-ups
400m run
100 lunges
400m run
100 air squats
400m run
100 lunges
400m run
50 push-ups
400m run
50 burpees

Kasitonnisen kierros noin 6km

On the Minute x 9:
1 Tempo Front Squat
This is a build from last week. Same tempo, with higher percentages.

Tempo:
* 5 Seconds Down
* 2 Second Pause

Build to a 10RM
This will be used as a benchmark for the cycle

Three rounds of:
Wall-ball, 10 kg/ 6 kg (Reps)
Sumo deadlift high-pull, 36 kg / 26 kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 36 kg / 26 kg (Reps)
Row (Calories)

Single arm rows (5 x 10) each arm. Fast row + hold + slow down.
45sec rest between sets.

Then
Wide grip push ups (3 x 10)
45sec rest between sets

https://zoom.us/j/7594162178
ZOOM salasana 530247

Leppäillään

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
20 mclimbers
20 h2r

Metcon/*Rx(10)
otm 10
100m run/125m row/12 cal airdyne
4 burpees/4 strict pull ups/10 rope slam

3x8
rev fly
curls

Finisher
50 double crunch
30 cuff iso
2 min hip opener

Basic Endurance 60 min

Row/Ski/bike

*every 3:00 1 rds "Cindy"