AMRAP 20 min

1. 10 push-ups
2. 10 db snatch (50#/35#)

Scale weights so that you can do the snatches unbroken

4 rounds for consistency:

800 m run
Movement X
1 min rest

Round 1: 60 m bear walk
Round 2: 30 burpee pull ups
Round 3: 30 T2B
Round 4: 60 m quadruped crawl

45 min
2 min run/1 min walk
HR 130/155
6.45 min/km
7.1 km

Rest day

30 min massage

140 min
Warm up for 20 min

1.MU
- Drills
- MU 13x1 + 1x2
- MU x 15

2.Weightlifting
A. Power clean + push jerk + split jerk
- Go e. 90 s. x 10

B. EMOM12 (4 rounds):
1) 5 STOH - 35 35 40 40 kg
2) 5 HPC - 35 35 40 40 kg
3) 5 thruster - 35 35 40 40 kg

3.Strength accessory
A. Shoulder press
- 3 x 8 x 30 kg

B. 3 sets:
6-10 DB bench press - 30 30 30 lbs
15 bicep curl - 15 15 15 kg
8+8 DB row - 40 40 40 lbs

AM: 70 min
Warm up for 10 min
1.Rowing intervals
6 x 6 min on : 2 min off @ 160-165 W
- Pace: 2.08, 2.07, 2.07, 2.07, 2.05, avg. 2.07/500 m
- Watts: 165, 167, 167, 168, 168, 175, avg. 168
HR 165/185
Cool down for 5 min

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 12x2
- MU x30

2.BCTB
- Drills
- BFLY x25
- BCTB x25 (singles)

3.Weightlifting
A. Snatch
EMOM15 x 1

B. Hang power snatch
EMOM6 x 5
- 27.5 27.5 30 30 32.5 32.5

35min amrap
9 squat jumps
7 FLR Burpees
5 push ups
Find ”talk tempo” between rounds

Complete as many rounds as possible in 12 minutes of:

• 10 burpees
• 25 double-unders

Band-pull-aparts penkillä maaten 5x20

Penkki 2x6x80%, 2x85%, 2x90%

Punnerrus istuen käsipainoilla 5x8-15

Leuanveto (kumpparilla) vähintään 40 toistoa

5x5 reps of good mornings