For time:
2k Row
25 Power Snatches @35/25kg
1k Row
25 Power Snatches
500m Row
25 Power Snatches

• Rx+: 42.5/30kg
• Time Cap 25:00
• Row Options: C2 Bike: 4km, 2km, 1km Ass Bike: 90/80, 60/40, 30/20 Ski: As with rowing

5min Amrap
Clusters 42,5kg/35kg
Rest 5min
5min Amrap
Bar facing burpees
Rest 5min
5min Amrap
Jumping lunges

• Rx+ clusters 60kg/45kg
• Tulos on kaikki toistot yhteensä

7x 60s ON / 30s OFF

1) monostructural
2) 12 kbs + box over jump remaining time
(Total 21min)

"Metcon (time)

21-15-9 Reps for time:
Box jumps 30”/24”
KBS 36/28 kg

Timecap: 8 minutes"

Practice 30min Hs hold
- Wrist circles 10/10
- Flexers 10
- Extensor 10

• Facing down against wall squeeze tight hollow for 10s on 10 off for 4rnds.
• Facing down lift pvc pipe with narrow grip 20s hold 40s rest for 4rnds.

Näiden jälkeen taidon mukaan:
- Box hs hold
- box hs moving
- Hs hold facing wall
- shoulder taps
- pelvis taps
- Hs hold side ways against wall
- free hs hold

Push press,

50 % x 5
60 % x 5
70 % x 5

5 Rounds for time;
Run 400m
20 Thrusters 43/30kg
20 c2b

Scale as needed
Pull ups
Jumping pull up.

Time Cap 28 Mins

15-12-9:
Unbroken Clean and Jerks
(Athletes choice on loading)

easy pace cardio:
40-50min:
run/row/ski/ad 5min
5 power snatch
5 power clean
5 split jerk
5 push jerk
5 jerk behind neck
10+10 db snatch
10 hspu
10 pull ups
30 du's

30 Minutes.

Focus quality and new skills! Rest btw. movements as needed.

14 Shoulder taps on Box
2 power clean + 2 push jerks TnG@moderate weight
12 Pistol Squats, alternating
8 Heavy Dumbell Snatch, Alternating
2-12 Toes to bar, unbroken