4 Burpee + 1 Hang Snatch

1-4min @ 65%
4-8min @ 75 %
8-12min @ 85%

3 - 2 - 2 - 2

Technical max every set (1 rep reserve every set)

For 45 mins:

"Running DT"

400 m run
3 rounds:
12 Deadlift
9 Hang Power Clean
6 Push Jerk

with barbell (20/15/10kg)

@70-80% of max HR

3 Min AMRAP:
4 Ring MU
12 Wall Ball
4 Ring MU
12 Wall Balls
Max Cal Row

2 Min Rest;

3 Min AMRAP;
30 DB Snatch
Max Box facing burpee box jump overs.
2 Min Rest

Repeat x 3
So total intervals 3/3 (30min)

Post total cals + bbjo

Power snatch+hang power snatch+OHS

Find best possible weight for this complex. Quality first!

3x

2 min on / 1 off row - for max avg. Kcal/h

Aseta soutulaitteeseen intervalli 2 min työtä - 1 min lepoa. Toista kolme kertaa. Katso lopuksi muistista keskimääräinen kcal/h kaikista souduista - tämä on tuloksesi.

For time:
21-15-9
Deadlifts @100/70kg
Bar Facing Burpees

• 10:00 Time Cap

Find daily 3 rep Technical Max!

POOR technique includes:
-Knees caving in
-Elbows dropping
-Not reaching full ROM
-Loosing full contact with the floor
-FAILING!

Find daily 5 rep Technical Max!

POOR technique includes:
-Knees caving in
-Loosing core stability
-Not reaching full ROM
-Loosing full foot contact with the floor
-FAILING!

For time:

• Run 1,000 meters
• 30 handstand push-ups
• Row 1,000 meters