A,
As many reps as possible in 10 mins of:
Echo Bike Calories

General Guidelines and Information Gathered:
Male >100, Female >70: you are entering into your program with a less than average level of conditioning
Male 101-150, Female 71-130: you are entering into your program with an average level of conditioning
Male: <150, Female <130: you are entering into your program with an above average level of conditioning

B,
1x [ 1 Hang Power Snatch + 1 Power Snatch ], pick load

Every 1 min for 10 mins.
60% 1RM Power Snatch

Rest 2 mins before the part...

1x [ 1 Hang Power Clean + 1 Power Clean + 1 Jerk ], pick load

Every 1 min for 10 mins.
60% 1RM Power Clean & Jerk

C,
3 rounds for quality of:
20 L/20 R Banded Lateral Walks
Single Leg Glute Bridge Hold, L 10 secs/R 10 secs

11-9-8

3 rounds for time:
15 thrusters 30 kg
12 burpees

BikeErg

5x3000m, Rest 1min/round

Bike the last 500m of every round standing at damper 10.

Seated Shoulder press 2x10, 1x8

Snatch technique with Kia

Push jerk 3x2

8 min AMRAP:
• 8 Kettlebell Suitcase Deadlifts Right-arm 70/53#
• 8 Kettlebell Suitcase Deadlifts Left-arm 70/53#
• 8 Russian Kettlebell Swings 70/53#
• 8 Box Jumps 30/24”
Goal: 5 rounds.

3 heavy sets

Penkki 3x3x60%
-ala-asenossa paineet pois

Penkki 5x1 (70-75-80-85-90%)

Vipunostot sivuille 2x20

Vipunostot eteen tangolla 2x20