22 reo

3-4 rounds:

Bike for distance
Kb farmer’s carry

3*3, 3 sec hold

90 s on / 45 s rest x 15 sets (3 each)
A. Row for calories
B. 6 wall balls 9/6 kg + 3 pull ups
C. Bike or run for meters
D. 3 dual DB power clean and jerks 15/10 kg + 6 box jumps 24/20”
E. rest

Tempo Front squat (slow down, fast up) 4x5 reps

Snatch high pull + Snatch, go every 1:30-2:00

2 x 2+2 @ 72-76%
2 x 2+2 @ 78-82%
2 x 1+2 @ 82-86%
3-5 x 0+2-3 @ 78-82%

– Build up within the percentage range on each set if moving well
– Use the snatch high pull to focus on pulling the bar as high as you can
– In the snatch, focus on pulling yourself under the bar as quickly as possible
– Drop the bar between each rep on the snatch, reset and go
– The final 3-5 sets are just 2-3 snatches (no high pull)

3 rounds of:

Supersets
Military bench press 3x8-10 reps
30 sec push-ups

6 intervals for consistency (3 each):

A. In five minutes complete:
800 m run or 65/50 cal row or ski

B. 5 min amrap:
30 double unders
10 med ball cleans 9/6 kg
8 burpee pull ups

1 minute rest between intervals

Voimate+vauhtipu te-ote takaa+vala 1+2+1
27kg saakka

Tempausveto+tempaus 1+1
25,27,29,31,32,34

Voimarive+vauhtipu+etukyykky 1+2+1
25,30,35

Työntöveto+rive+työntö
35,40-44 useita nostoja tasapainon hakua ja saksien oikeaa hakua

Takakyykky+jumps

Testasin vähän lopuksi toes to baria, vois kokeilla ajan kanssa lisää.

E6MOM x 5-7 rounds:

10 burpee
400m run
10 burpee

• remaining time easy bike or walk

TARGET MODERATE TO FAST RUN, EASY PACE BIKE OR WALK