10 rounds for time:
- 10 double dumbbell hang clean
- 7.5m double DB front rack walking lunges
- 22.5m double DB farmer's carry
- 10 T2B
- 10/8 cal bike

DB @ 2 x 24/16 kg

2x2x2x2x2x2x2x2x2x2
Shoulder press with 60 sec break between sets

95
115
125
135
145pr
145x1 failed on x2
140
140
140 almost failed
140

Emom x 8
9 TNG power snatches

21 DB thrusters 30 kg
400 m run
18 DB thrusters 30 kg
400 m run
15 DB thrusters 30 kg
400 m run

10min send-off

For time
21-15-9

1) WB 20/14lb & t2b
2) KB deadlifts 2x 32/24kg & GHD sit-ups
3) DB hang squat cleans 2x 22,5/15kg & HSPU
4) KB swing 32/24kg & burpees

• 3 Round of:
Double DB Thrusters (2X22.5/15Kg) 15 reps
Double Unders 50 reps
Rope Climb (5 m) 3 reps

10 kierrosta aikaa vastaan:

• 10-8-....-2-1 takakyykky (N 70kg / M 100kg)
• 200m soutu
• 10 GHD-istumaannousu
• 200m SkiErg

Morning: 30 min
3 x 10 min crosstrainer + run + row
126/146

Afternoon: 150 min
1.Skill
A. WU/BMU practice
- 5 x 1 BMU
B. HSW practice for 15 min
C. RMU practice for 45 min
- Progressions
- 6 x 1 MU

2.JG SC 12.3.2018
A. 20 min running clock:
- 30 s. closed tuck front lever hold
- 5 L-sit press to stand > L-sit hold 15 sec.
- 20 x box assisted bfly pu
- 3 - 5 box assisted strict MU / 3 5
- 8 - 12 box assisted pike HSPU / 8 9
- 20 hollow rocks
Result: 2 rounds + 10 bfly pu

3.Weightlifting from ATP
A. 8-10 sets: 2 position hang snatch:
Below knee + above knee, go e. 90 sec.
35 35 35 / 38 38 38 / 41 41

B. 20 min EMOM
5 min: 5 thruster 35 kg
5 min: 3 thruster 40 kg
5 min: 1 thruster 47 kg
5 min: 5 thruster 37 kg

For Time:

10-8-6-4-2

Thrusters 42.5kg
C2B Pull-ups
Bar over Burpees
Toes to bar

5 Minutes of recovery work i.e. easy bike, row, foam rolling
5 Minutes of Parasympathetic Breathing