Warm-up:

50 - 100m Easy

Main Swim:

2 x 500m Swim

Rest 6:00 Between

4 x 50m Fast

Rest 1:00

Between

Cool Down 50-100m

Warm up

A) For 6min (easy)
1min row
1min shuttle run / echo bike

B) Front squat warm-up:
10-8-6-4 up to 60% 1RM

C) Pull-up warm-up:
3 rounds: 8 scapular pull-up + 6 ring row

Workout

A) Front squat
5x6 @65-75% of 1RM
Rest 2,5-3min

B) Push press 4x3
Rest 2-2,5min

C) On the minute for 9min
1. Straight arm pull down (banded)
2. Lateral raises (DB's / plates)
3. 15-30s L-sit hold

1-2x1x[3+2]@barbell, 3x1x[3+2]@75%, pp-%, rest btw sets 2min *up to example 55-60-65-70%

After event 4 rest 1min

AMRAP’6
60 SU
15 STOH
10 med ball sit ups
5 pull up

Every 1:30 x 5
-12 c2b

2 rest

Every 2:30 x 5
-15 t2b
-12 pistols

AMRAP’6
10 box jump over
10 Alt. front rack lunges
7 hang power cleans
4 front squat

Bb 40kg

Cluster ladder
30-40-50-60-70-80kg

AMRAP at all weights. 30sec time to lift 30sec rest after every weight. 70-80kg lifts are x2.

After event 1 rest 2min

For time
60 plate devis press 20kg
Tc.8min

AMRAP’8
15cal row
200m run with plate 15kg

Count only your calories.

Käsipainoilla. Raskas.