Voimaa alkuun

Pushpress
5-5-3-3-1-1-1-1-1
Deadlift
5-5-3-3-1-1-1-1-1

For time
5 rounds

10 pullup
20 pushup
20 istumaannousu
5+5 clean&jerk 22,5kg

OHS 4x3x80%

WARM UP
15-20min easy pace bike

Then:
EMOM x 40
1) ski
2) 20+20m s.a farmer carry + 10 kbs (heavyish)
3) ski
4) 5-15m hs walk / or 2-4 wall walk

COOL DOWN
10-20min easy pace bike

(Steady pace / ave hr zone 2)

10:00: Rope Climb Practice
Focus on learning new and faster techniques!

Back squat 3 RM, then 3x3 @ 90%

Kilpailija suorittaa 18 minuutin aikana mahdollisimman monta kierrosta :

32 Du
16 Cal Row
12 T2B
4 Snatch

Tempauksen painot:
Naiset: 40-45-50-55-57,5-60-62,5-65-67,5-70kg
Miehet: 60-70-80-85-90-95-100-105-110-115

3 rounds

• 800-m run
• 15 deadlifts

♀ 205 lb ♂ 315 lb

For quality:
Lat Eccentrics, 1 min
Banded Overhead Squat Hold, 30s. min
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of criscross
-- then --
3 rnds
Ski, 100 m
5 Inchworms
1x [ 5 Snatch Grip Deadlifts + 5 Hang Muscle Snatches], 20/15 kg
5 Jumping Squats

---

6 rnds of
20 crossovers / 30s. of attempts
4 hang poer snatch 45/35

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Kilpailija suorittaa jäljellä olevan ajan mahdollisimman monta metriä käsilläkävelyä.
1m = 1 toisto

3-4 rounds for quality:
1min Forearm Plank Hold
12 Lat Pulldows
12 Weighted GHD Back Extension
12 DB Bicep Curls