1a) rive riipusta 3x5
1b) allemeno 3x5
1c) työntö saks. 3x5
2) Rive kyykkyyn 6x2x75%
3) Työntö saks. 6x2x75%
4a) TK 3x1x90%
4b) GHD-maailman ympäri 3x(10+10)
4c) Boxin yli hypyt nousevalla korkeudella 3x5 (35-45-50-60-75cm)

Back squat 3 RM, then 3x3 @ 90%

Snatch
2 kierrosta:
3 x tempaus kyykkyyn @60%
2 x tempaus kyykkyyn @70%
1 x tempaus kyykkyyn @80%

*Sarjat 2.5 minuutin välein. Yhteensä 6 sarjaa nostoja.

Rest day
40 min walking

5 Rounds :

4 Minutes on
2 Minutes Off

• Athletes Should aim to accumulate the same number of calories each interval.
• Set the damper to as high as you can while holding 80 RPM or above.

20min EMOM

Cal airbike/row/c2bike
Round of Maco Man

RX 20/16cal & 70/50kg

Team of two

21-15-9-9-15-21

Deadlift
C2B
AB cal
HSPU

A: Triple snatch (power-half power-squat) 4x3
B: Clean deadlift + double power clean+ power jerk 4x 3
C: Every 30 sec. Triple Clean pull tng 6x90% of max clean

3 round For time
21 cal bike erg
15 deadlift 102.5kg
12 strict hspu
9 box jump 75cm

A,
3 rounds for time of:
20 Power Cleans, 61/43kg
20 Wall Balls, 12/9kg

Compare to 5-1-21.

Goal: Sub 12 mins

B,
3 rounds for quality of:
5 Prone Swimmers
Single Arm Overhead Carry, pick load, L 15m/R 15m