10-15min easy pace cool down ( PK 1 )

30 MIN AMRAP

• 2 Min erg
• 50 Air squats
  
• 25 Pushups

Score is total amount of reps - Every 10 secs on the erg counts as 1 rep

With increasing weight do
5-5-3-3-2-2-1-1

Rest as needed

Part A).
Skill Primer
Hang Power Snatch, BTN Push Press & Pause OHS
(5-8 sets x 2+2+2 / 0:03 pause in the bottom)

Part B).
Halted Snatch Deadlift & Snatch
(8 sets x 2+2 / 60%-75% / 0:03 pause below knees)

12 rounds for time w/ partner, YGIG for rounds
6 power snatch
9 front squat / OHS
6-12 box get over

Parit suorittavat kokonaisen kierroksen vuoronperään (eli yksi hlö tekee 6 yht. kokonaista kierrosta).

TC: 20

HS Walk skill

10min EMOM
1.min HS walk 5-15m
2.min ergo 10-15cal

Weighted chin up 1x4, 1x3, 1x2, 1x3

A1) HS Against the box 4x12s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 3x1

7 x 5

150 m hiihto
300 m pyörä
150 m soutu

40-30-20-10
Askelkyykkykävely käsipainoilla
Devils press
Russian twist
Vuorikiipeilijä

Aikaraja 35 min.