For time, teams of 3

Buy in 2000m bike
100 D-ball over shoulder 50kg
100 Db snatch 22,5kg
100 Burpee Box jumps
100 Wall Ball 9kg
100 T2B
Check out 2000m bike

AM: 50 min
A. WU for 15 min
B. Running intervals
- 5 x 300 m @ 68 s. pace
- 200 m walk rest between sets - 1.50
66 67 65 66 65 s.
- Rest 3-4 min -
- 7 x 200 m @ 45 s. pace
- 100 m walk rest between sets - 1.00
44 44 44 43 44 42 42 s.
C. Cool down: 5 min walk

PM: 120 min
WU 15 min
1.GS
A. MU 60 min
- Skill drills
- MU 3 x 1 + 7 x 2
- Total of 17 MU

B. MU strength - not done

2.Strength
A. Back squat 5 x 5+ @ 85%
- Rest as needed-
- Last set 7 reps

B. 5 sets: - not done
- Barbell Good morning x 8 (RiR 2)
- Pallof press x 10+10
- Rest 60 s. between sets-

50 cal row
40 wb (9kg)
30 abmat sit-up
20 m lunge w/10kg plate
10 devil's press 15kg

4 SETS EACH
Deadlift x8
Pull-ups x8
-Then-
Power Snatch x6
DB Bench Press 10,10, 8, 8

3 rounds

20 cal row
10 powercleans (70%)
3 rope climbs

105 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Aerobic work
15 min easy bike

Workouts of the week 6 hours, x 4
Deload week

3 kierrosta aikaa vastaan:
300m soutu
15 etukyykky (N 30kg / M 42,5kg)

5 sets:
1 snatch pull
1 squat snatch

• rakentele päivän laadukkaaseen raskaaseen painoon
• rest 2min
• veto loppuun asti myös kyykkytempauksissa

5, 4, 4