10 kierrosta aikaa vastaan:

• 20cal SkiErg
• 10 GHD-istumaannousu
• 10 GHD-selänojennus

135 min
1.GS
A. Bfly practice for 10 min
- 6 6 6 7 6 = 30 reps

Hard routine
2.WL
A. Snatch - build to H1

B. EMOM10: snatch x 1 @ 85-90 % of A - 47.5 kg

3.Conditioning
A. 7 min AMRAP:
3 - 6 - 9 - 12 ...
Clean & jerk @ 40 kg
TTB
Result: 5 CJ @ round of 15

B. 3 RFT:
15 cal row
10 HSPU
15 CTB > 12
Result: 11.11
Rounds: 3.40, 3.55, 3.36

4.Accessory
A. 3 rounds:
10/s. Side lateral squat w/KB - 8 kg
10/s. single leg glute bridge

6*2 @ 80%

1 Mile Run

36 Deadlift 95

36 Hang Power Clean

36 Push Press

36 Front Squat

36 Burpee

36 Box Jump 24/20

36 Knees to Elbows

36 Double Unders Singles

Got a few doubles out, mostly did singles. Progress, bitches. Progress.

6.86 miles (Riverwalk)

For time of:

100 Sumo deadlift high-pulls 45 lbs / 30 lbs
50 Thrusters 45 lbs /30 lbs
30 Pull-ups

then

Thrusters
3-3-3-1-1
100#

10 DB snatch 20/15kg
10 box jumps

Tabata:
Push Press
Sit-Up
High Pull
Push-Up

24' EMOM

• 4 Deadlift@ 80% your last 2 reps
• 8 HSPU

Squat Snatch, find a heavy single in 10 min.