Painonnostajan lenkki 25-30 min .
Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

OH Press strict
95x5, 145x5, 165x5, 175x1

Back squats 135x5, 225x5, 275x5, 305x1, 325x1, 345x1

Metcon (time)

AMRAP in 10 minutes of:
5 Hang squat cleans 60/40kg
30 Double-unders

Accessory:
4-5 rounds of
8-12 Good mornings
8-12 Ft.rack reverse lunges
Rest 1-2min btw movements

Go heavy, but maintain good movement mechanics.

10-1 Dips and Double the Number Vest Squats

Hit first 10 unbroken.

Hit 4, 3, 2, 1 unbroken.

7min max cal ski erg

For Time:
6 x 400m Sprints

*Jog a mile to warm-up & cool down

Double KB Clean and Press
Ring Dips
Front squats
5 reps of everything for 5 rounds

Finisher:
Boston
7 deadlifts (225/155)
11 KB Snatches (53/35)
9 slurpees (slamball to burpee) 20/10
3 rounds

3 rounds with quality, strict or kipping:

6-10 pull-up
6-10 hspu
6-10 t2b

Aikaa vastaan:

21-18-15-12-9-6-3

• SkiErg (cal.)
• boksihyppy 90cm
• swingi(ven.) 40kg