3 rds

Pause FS 5 reps (2 sec pause at the bottom)

rest 1 min

Single arm DB/KB row 10 reps/ side

rest 1 min

-FS 50-60% 1 RM & DB row haastava paino

Front Squat 6x2 @85%

6+6 seated press,
10-20 banded pull-apart

Treshold metcon for 30-40 minutes
800m run
14 box jumps
14 push ups
14 db/kb snatches alt hands
14 kipping pull ups (scale to jumping pull ups)

12min

3+3 käsilläseisonta jalan pudotuksella
5-10 tiukka leuanveto

Run

800m
rest 2 min
800m
rest 2 min
400m
rest 2 min
400m
rest 2 min
200m

Our first running workout this summer :)

Snatch 3 reps x 5 sets V1

rest 2 min between the sets

-sama paino joka sarjaan
-ei tartte olla tng voi pudottaa välissä

Hang Snatch + OHS
12 x 1+1 @65%+ EMOM
Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight) up to no higher than 80%.

Always 8 rounds of each interval pair , total 24 rounds
20 sec on / 20 sec off (4 times both movements)
a. odd : double unders , even : burpees
rest 2 min
b. odd : air squats , even : kb swings @24/16kg
rest 2 min
c. rowing all 8 rounds.
total time is 22 minutes for this.

EMOM 2 x 5

Power snatch + 2 OHS

• prossat 80-90% 1 RM