21-15-9 TC 12’

KB swing @32
Burpees
Med Ball clean @9

Every 1min20sx6/Sopivamäärä toistoja
-Lisäpainoin tai ilman

Työntö (telineistä)

2x3@70%
2x3@75%
2x2@80%
5x1@85%

In teams of 4 for 40 minutes:
Row for calories.

One rows, one holds 50/40/30 lb med ball, one hangs from rings and one rests.

Lepo päivä. Huomenna kisat tai sit harjoitukset

FOR TIME

With a partner, complete the following workout. Split as you like

• 120 Cal Assault bike
• 120 GHD Situps
• 100 Cal assault bike
• 100 HSPU
• 80 Cal Assault bike
• 80 T2B
• 60 Cal Assault bike
• 60 Bar facing burpees
• 40 cal assault bike
• 40 Bar Muscle-ups

1-5min: Snatch pull + 2x Power Snatch @70-75% 1RM
6-10min: Snatch pull + Power Snatch @80-85% 1RM
11-20min: Heavy single Power Snatches

lepoja

1. Every 2min: 10-8-6-4-2x Tng Power clean 65%/70%/75%/80%/85% (75/80/85/90/95)

Rest 5min...

2.
Every 2min:
10-8-6-4-2x
Push jerk
(65-85%)

Rest 5min...

3.
Every 2min:
10-8-6-4-2x
Hang squat clean
(65-85%)

10 ROUNDS

Focus on the Quality of the reps - make sure you do it right and dont go too heavy, but still not too light - if you start to loose form, back the weight down

• 1 Halted clean deadlift
• 1 Hang Squat clean (above knees)
• 1 Full clean