For time

5 rounds

30cal row
20 DB snatch @22.5/30kg
50m sled push & pull @55/80kg
20 GHD
50m bearhug walk @ 60/80kg
30cal bike

Rest 2min between rounds

Supersets 5 sets
Bench press 10 x 5. (40 kg)
6 pull -ups

2 min break for sets
3 sets
Push press 3x 10 (30kg)
Kb snatch 8x8 (14 kg(

100 Deadlift (85kg/60kg)
Starting at 00:00
Every minute
5 bar facing burbee

Linna Masters 2020 laji 1

For total time:

50/35 Calories Row then..

3 Rounds of:

8 Power Clean
8 Front Squats

8 Shoulder to Overhead then..

50/35 Calories Row then..

2 Rounds of:

8 Power Clean

8 Front Squats

8 Shoulder to Overhead then..

50/35 Calories Row then..

1 Round of:

8 Power Clean

8 Front Squats

8 Shoulder to Overhead

Rx weight 65/42,5 kg

Scaled weight 50/35 kg, 45/30 cal

Eazy weight 35/25 kg, 40/25 cal

Workouts of the week 10 hours, x 6
Week 3/3

Every 4:00 x 4 sets
15 Meter Backwards Sled Pull
10 Front Squats @60/42.5kg
10 Burpees

• Squats from floor of course :D

135 min

1.WL
A. Every 2 minutes x 4
3 Power snatch from the blocks
x70-75 % / 2 reps in the tank
- 35

B. Snatch consistency work
Every 2 minutes x 3
1 Snatch + 1 Hang snatch x 70-75%
- 40 42.5 42.5

2.Front squat
5 x 75 % - 60
5 x 80 % - 64
5 x 85 % - 68
New set every 3 minutes

3.CTB
Every 90 s. x 7:
x reps CTB
- First set: 11 reps
- Other sets: 6 reps
- Easy bike between sets

4.Accessory
40 s. on, 20 s. off x 3 rounds:
1. One arm KB OHS, right - 12 kg
2. One arm KB OHS, left
3. Ski erg (moderate pace)
4. 30 s. hollow hold

18 Min AMRAP

25 DBL DB Box Step Overs
25 TTB
55 Wall Balls
55/45 Cal Row
@25/17.5
@9/6

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!