A.
2 rds:
Run 200m (easy)
5 Walk out + Push up
10 Air squats

2 rds:
Run 200m (hard)
4-8 Clean + jerk
Rest 1min...

• Stretch...

B.
3 rds for time:
800m Run (8x100m)
21 Power Clean & jerk (w/ DB's/KB's)

• 1 kb/db: 30 x Clean&jerk)
• skaalaa juoksua tarvittaessa esim. 600m tai 400m.

30-60 Minutes @ Zone 2 Heart Rate

Pohjois-Savon piirinmestaruuskilpailut, Varkaus

For time:

20-15-10-5 Unbroken* Thrusters 43/29 kg
1 Rope Climbs after each set 15 feet (457 cm)
Rest 1 min in between rounds

Timecap: 15min

• Break of Thruster= 5 Barfacing Burpees

For time

10 Clean&jerk
25 Box jump
10 Clean&jerk
20 Box over burbee
10 Clean&jerk
15 Box jump
10 Clean&jerk
10 Box over burbee
10 Clean&jerk
5 Box jump

Barbell 60/45kg
Box 60/40cm

TC.18min

A) Row 15 cal
B) WB 12

Back squat 3x1

A: Bench press tung 5:a+2 deload set@85%
B: BB front rack Split squat 3x8
C: Snatch Pull 2-2-2-2-2
D: For time
1-10
Hspu
TTB
Every round starts with 3x strict chin ups

3x10 every 2 minut emom