On a 16-minute running clock, 2 rounds of:

• 2 minutes of double-unders
• Tabata single-leg squats, alternating legs each interval
• 2 minutes of box jumps

♀ 20-in. box ♂ 24-in. box

3 rounds 45sec on/15sec off
1: Amrap Box step ups
2: Amrap Double kb clean
3: Amrap FLR Burpees
4: Amrap Row for cal
5: Amrap DU

42-30-18
double unders
wall ball shots @9/6
then
21-15-9
squat cleans @50/35
burpees

Amrap 50min
Athelete 1
Run 400m
Athelete 2
Row, Ski, Bike as long as A1 Runs
Athelete 3
Performs an amrap of
5 x Strict Chin Up
10 x Ring Push Up
15 x KB Swing

Harper

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
60kg power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

Scaling Options
Chest to bar becomes Pullups or Band Pullups
Power clean, decrease weight
400mt run without plate OR 50 Lungees for each leg

3 rounds:
15 cal Row/Bike
5+5 DB Snatch
5 Goblet Squat
10 Ring Row

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Thoracic Flow video and Snatch Drills video

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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SNATCH DEADLIFT + HIP MUSCLE SNATCH kyynärpäät edellä - katse eteenpäin
3[1+3]@tanko pal. 1 min

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SNATCH DEADLIFT + HIP MUSCLE SNATCH AND POWER CATCH jaloista kuuluu ääni
3[1+3]@tanko pal. 1-2 min

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HYPPYKYYKKY
3x5@tanko pal. 2min

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PAUSE CLEAN PULL (pause below knee and above knee - hidas palautus)
3x3@60%, 3x3@70% kehonp. pal. 3 min

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BOKSI TAKAKYYKKY
3@40%, 3@55%, 2@65%, 2@70% , 2@75% pal. 3 min

Deadlift 20-15-10 reps

"FIGHT GONE BAD"
Three rounds of:
Wall-ball (9/6 Kg).
Sumo deadlift high pull (35/20 kg).
Box Jump, (20″).
Push-press (35/20 kg).
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

For time:

3 rnd of:

30 KB A.Swing @24/16kg

20 Burpees

50 Double Unders or 100 SU

20 Burpees

30 KB R. Swing @24/16kg