10 rounds of 10 cal row
Rest 1 min between rounds

Try to keep same time each round

Ground-to-Overhead for time: 20 reps @ 80%.

• Calculate the weight from your heaviest set on the technique part.

In GTOH, the movement starts with the barbell on the ground and finishes with the barbell overhead in a locked position. Between reps, the barbell MUST touch the ground.

Allowed methods:
- power clean / clean + press (sp, pp, pj, sj)
- single clusters
- power snatch / snatch

Joka alkava minuutti 14 min

Parillisella minuutilla 3 boxihyppyä ja 5 seinäpalloa
Parittomalla minuutilla 1 köysikiipeily ja 5 punnerrusta

40 Min of:
Run @ 60-70% MHR + Run 800 m @ 90% max effort @ 10:00, 20:00, 30:00 e 40:00 Inizi correndo al 60-70% poi al 10 minuto allunghi di 800 m poi ritorni a correre al 60-70% e poi al 20 min ripeti l’allungo e così via sia per il 30 che il 40 min.

"AMRAP 10

5 Power Cleans (60/40)
10 Box Jumps
15 ABMAT Sit Ups"

Deadlift
5x3

Deadlift 2x15

Hiotaan tempaustekniikkaa

-tempaus sylistä
-tempaus polven päältä
-tempaus maasta

15 Power clean
15 push jerk
12 PC
12 Pj
9 PC
9PJ

Row 1k
-15 Power Snatches
-Run 800m
-15 Power Snatches
-Row 500m
-15 Power Snatches
-Run 400m