10 RFT

7 Bar Facing Burpees
5 Push Jerks 60/42,5kg
30 Double Unders

TC 20

2 x hang clean + 2 x jerk 70-80 %

Cooper
-Cooperin testi Keskuskentällä klo 9.30
-sisältää lämmittelyt + 12min juoksutestin

"ELIZABETH" (PERFORMANCE)
FOR TIME
21-15-9
Cleans @60/42.5kg
Ring Dips
- Option for Power Clean or Squat Clean in today's workout.

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"ELIZABETH (FITNESS)"
FOR TIME
21-15-9
Power Cleans @60/42.5kg
Hand Release Push-Ups

• RPE 8
• Compare also here
• Daily Video: https://vimeo.com/790241948

Soutuprogressio 4/6

Metcon (time)

With partner 3 rounds (each) for time: 1000m row
*Active recovery on bike erg after each row. YGIG.

Timecap: 28 minutes.

Clean

EMOM 20:
Squat clean + Ft. squat + Hang squat clean

Accessory:

4 x 10 Stiff legged deadlifts - heavy
4 x 10 Double KB front squats - heavy

Metcon (time)

With partner 10 rounds (each) for time of:

200/150m row, damper set 10.
5/5 DB hang squat snatch 30/20kg DB

*You go, I go.

Timecap: 34 minutes

Accessory:

4 Rounds of
Push up with hands on medicine ball, 15-20 - light
Bent over row, 15-20 - light

Open 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men 115-lb. OHS, 50-lb. DB snatches & women 80-lb. OHS, 35-lb. DB snatches.

Time cap: 14 minutes

7 Sets x Every 2:00

Hang Power Snatch + Overhead Squat + Snatch Balance + Power Snatch

20min

6-12 varpaat tankoon
10 thruster
40/30cal laite