• Varpaat tankoon ja pistoolikyykkytekniikka

20 min EMOM

min 1. 30 sek assaultbike watt 50 %
min 2. scaled pistol squats/bulgarian squat., 6 + 6
min 3. 30 sek row/ski watt 50 %
min 4. 8-10 knees to elbows

10 Minute AMRAP

7 Around the worlds #55 (Clean, Front Squat, Push Press, Back Squat, Behind the neck press) (one complete around the world counts a score of 5)
7 Burpees

One complete round is a score of 42

Strength
12 min
Build to a heavy double snatch (145)

EMOM
Even: 2 Snatch @ 85% of double from above
Odd: 8 Burpee over the bar (125)

100 Pull-ups (purple)
100 Push-ups
100 Sit-ups
100 Air Squats

EMOM 30' for 10 Rounds of each exercise

Minute 1 - 20 meters sled push @50kg
Minute 2 - 10 meters Front Rack Lunges @50kg
Minute 3 - AMRAP Rope Climbs

For time:
21-15-9
- Deadlift (100/70 kgs).
- HSPU

For time, 21-15-9 of:
* box jump
* T2B

60m Sprints - on track - rolling - 4x60m - 7.90, 7.52, 7.63, 7.53
150m Sprints - on track - rolling - 3x150m - 24.09, 22.3, 21.7

60m Sprints - 8x60m - All under 8 seconds

14:00

Snatch 5x2

Keep the weights light, focus on speed under the bar. I used 100kg which is around 80% of my 1rm.