In teams of 2

3 rounds:
20 power snatch
5 x 10m odd object carry
19 push up
90 du

Option #1: Run, Row, Bike, or Ski Erg for 10:00 at a comfortable pace (conversational).

or

Option #2: Sled Powerwalk x 10 minutes.

#MetCon | 10’ AMRAP clean complex (death by 40 kg + 2 kg…) of:

• 3 deadlifts
• 2 squat clean
• 1 hang power clean
• 1 push jerk

Amrap 20min:

6 C2B
8 Box jump (75/60cm)
10 Db snatch (30/20)

Front squat 3x6
Ring rows 3x12
Ocklusions biceps curl 20-10-10-10

A. 5 stiff leg deadlift @ 100kg
12-15 lateral raises

B. 10 front squat @ 50kg
40m walking lunges

#MetCon | 10’ AMRAP of:

• 3 hang power cleans (48 kg)
• 6 tuck jumps
• 9 plyo push-ups
• 12 sit-ups

15" rest between stations

Aktiivinen leebeni. Pk ulkoilu. 35+ ja 40+

A:
Front squat 3x8
Vikten ska vara ansträngande men faila inte
b:
4rounds:
5min amrap:
5 pull ups/ ring rows
10 push ups
15 squats
3min rest

Build up to heavy 2 reps