competition style workout

A) Event 1

For time:

• 20 BBJO
• 40 WB
• 20 Deadlift @70kg
• 40 C2B
• 20 Deadlift
• 40 WB
• 20 BBJO

Cap: 14min

rest as needed before part B

B) Event 2

10 Rounds For Time:

• 4 bMU
• 200m Run

Front Squat

6 x 2

Bench Press

6 x 2 @ 80%

AMRAP 12

8 Ring Dip
8 Toes To Bar
8 Double KB Hang Clean & Jerks 2x24/2x16kg

Hauiskäännöt 2x DB
Hupsut
Leuanvedot
Punnerrukset
Pystypunnerrukset 2x DB
Kuimasoutu 2x DB

Kierrosten väleissä lankutusta minuutti

Front Squat

3 x 3 @ 95%

AMRAP3
4 power snatch @40 kg
4 high box jump

AMRAP3
4 power snatch @40 kg
4 high box jump

AMRAP3
20 burpee over bar
Remaining time max calories echo bike

Deficit deadlift 1RM

3-4 rounds

3 wall walk
6 power snatch @40 kg
7 cal echo bike
6 power snatch @40 kg
3 wall walk

Rest 2 min

- 1 Round + Finisher
- 7min work / 50s Rest
- Focus on maximum effort in all zones

A

Zone 1:
Hill Run (3-5% inc)

Zone 2:
RowErg 250m
BBJ 30m

Zone 3:
Sled Push 15m Burst (as fast as possible)
Pushup x 10
Forward Stepping Lunge x 10
Clean x10

Zone 4:
SkiErg 250m
Heavy WB x 15

B

Core Finisher:
50s Ski Sprint (at max)
50s Plank
50s Run Sprint (at max)
50s Jack knife
50s KB Hold