Conditioning
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

Result is reps done after running.

13 rounds

25m sprint
50m for quality

Aivanloistavia kertoja

raakatempaus 1x3@65%, 2x3@70%, 1x3@75%

Raakarive 1x3@65%, 2x3@70%, 1x3@75%

Raakatyöntö 1x3@65%, 2x3@70%, 1x3@75%

Korkes Te-veto 3x5@75%

• Climb with use of legs, or legless* For time 1 Rope Climb 40 Hollow rocks 1 rope climb 40 Arch Rocks 1 rope climb 40 over head Sit-ups (15-45lbs bar) ( anchor feer) 1 rope climb accumulate 60's in L-sit 1 rope climb

E2MOM 8
3 Shoulder presses + 3 Push presses

Lämmittelyt
5 x tanko
5 x korotus
5 x 2 korotusta

Sarjat :

3 x 10

3x10 Leg Curl

4 sets:

8-10 per leg Bulgarian Split Squats at 3111 tempo with kettlebells in the front rack

50m Mixed Front Rack/Overhead carry. Hold your left Kettlebell in the front rack and the right kettlebell Overhead. Do something challenging that you can do 50m unbroken.

50m Mixed Front Rack/Overhead carry on the other side (Right arm in the front rack, left arm overhead carry)

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps