105 min
Warm up for 15 min

1.HSW
- 15 m

2.Butterfly pull up
- 40 reps

3.CTB
A. Kipping chest to bar practice
- 4 4 4
B. 3 x max reps
- 6 7 7

4.Power snatch + Squat snatch
1+1 up to 85 % effort

5.Strength - not done
3x10 Heel elevated Goblet squats
3x8+8 Single leg KB RDL
- Rest 60 s. between sets, alternate exercises-

500m row
20s. HS hold
7 scap push up
10 seated face pull

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Seated behind the neck snatch grip press
5 sets 3 reps
3 RIR
rest as needed

4x4 @ 72%

CORE
4 kierrosta:
10 hollow rocks
10 V ups
10 tuck ups
10 sec hollow hold

*Mahdollisimman pienin levoin kierroksen aikana. Lepää kierrosten välillä tarpeen mukaan.

30 min

• 1 min erg
• 10 burpees
• 3,6,9,12,15… Medball cleans

Tunti pidetään RNC kamppailumatolla.

12:00 for quality
400m Row or 1 x Stairs or 30m Sled Push
20-50 x Double Unders

Conditioning
Teams of three or two
One works - other rests
Divide the reps as you like
AMRAP16
45 Power clean 50/35
45 Wall Balls 20/14
45 DB snatch 22.5/15
45 Burpees

*You should divide the reps so the one who works can always do the set unbroken

Fat Amy special
50 sit up
10 burpees
40 push up
10 burpees
30 pistol squat
10 burpees
20 double kb thrusters 20kg+20kg
10 burpees
10 m inchworm
10 burpees
20 double kb thrusters
10 burpees
30 pistol squat
10 burpees
40 push up
10 burpees
50 sit up

AM: 45 min
2 min run/1 min walk

PM: 120 min
Warm up for 15 min
1.MU
- Skill drills
- MU 8x1 + 6x2 = 20 MU

2.Ring muscle up accessory
- False grip hollow hang -
- Jumping muscle ups -
- Strict MU
- 1 1 2 3 3 = 10 reps

3.Clean + Front squat + Jerk
Build to heavy 1+1+2 for the day
- Not done

4.Accessory
3 sets:
10 Archer ring rows
10+10 Side plank rotations
- Slow and controlled