Harjoitellaan naruhyppelyä

10-8-6-4-2
Strict Ring pullups
Strict T2R

2-4-6-8-10
Strict T2R
Strict Ring pullups

Ski
4 x 1250m
Rest 2 minutes btw. sets.
Results is average speed all five rounds.

WORKOUT
EMOM x 15 MINUTES
MIN 1 - :50 Cardio of Choice*
MIN 2 - :50 Max Sit-Ups**
MIN 3 - :30 Max Dips into Max Top of Dip Hold**

Run / Row / Ski / Bike / Jump Rope...athlete may alternate Cardio of Choice throughout workout.
**Weighted Sit-Up Optional
**Strict Dips Optional

(No Measure)

Snatch pull + Snatch high pull (under knee) + Squat Snatch
1+1+1x65%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x90%

Row 6x1000m, 60sec rest

Keep a steady pace. 3-5sec faster than your average 5k pace.

For time :
30 Power Clean 60/42,5kg
20/15 Cal Row
10 Hang Power Clean 60/42,5kg
TC 8

• 5 Round of:
Run 400 m
Plyo Box Jump Overs (60/50 cm) 25 reps
Butterfly Sit Ups 20 reps
Handstand Push Ups 15/12 reps
BB Deadlifts (120/85Kg) 10 reps
30 Min Timecap