Conditioning
For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
50/35 Calorie Bike

10-1 GHD sit up
1-10 power clean & push jerk

Choose sustainable loading

Warm up(0:00-8:00)
2rds
20 jax
20 h2r
20 arm circles

Mobility(8:00-12:00)
1:00 min couch stretch
20 pass thru

Fittrain Intervals(16)
:40 on/:20 off x4
cal row
jump n reach
mountain climbers
plank tap

Opt(12)
5x100m sprint
3x10 bulgarian split squat w/db's
1600m walk/run

Finisher
1:00 min butterfly stretch
1:00 min plank
1:00 min hollow hold

WOD

21-15 -9 -15-21

Ring Dips

Cluster 50/40

Alternating On the Minute x 10 (5 Rounds):
3 Overhead Squats
3 Thrusters
Both movements from the rack, and weights can be vary between
both movements as we build to a heavy triple at each.

Handstand Walk Practice
10 Minutes of Practice

Juoksuintervallit
3 x 2000m / 3:00 lepo

*Tasainen vauhti - pyri siihen, että intervallit ovat kestoltaan saman pituisia.

+15 min aerobisella sykealueella hölkkää alkuun sekä loppuun: yhteensä 30min.

140 min
Warm up for 20 min

1.MU
A. Drills

B. MU 10x1

C. MU+CTR 2x1+1

D. MU 5x2

Total of 22 MU

2.Back squat
A. 4 RM

B. 2x4 @ 90% of max

3.Snatch pull on riser
3x5 @ 100-105% of Snatch record
- 3x5x57.5 kg

4.RMU Accessory
Every 90 s. for 3 rounds:
1) Ring push ups - 10 9 8
2) Ring support Swings - 12 12 12
3) Roman Chair L-lift - 12 11 10

21-15-9
Burpee
KB Swings (1 pood)
DU