Soutu 2000m
Vatsat 100 toistoa
Soutu 2000m
Vatsat 100 toistoa

Päälle jokaisen lihasryhmän kevyt venyttely

21 Wall balls
21 Ohs 40/25
18 Wall balls
18 Ohs 50/35
15 Wall balls
15 Ohs 60/45
12 Wall balls
12 Ohs 70/50
9 Wall balls
9 Ohs 80/55
6 Wall balls
6 Ohs 90/65
3 Wall balls
3 Ohs 100/75

For the RX your ohs should be at least 110/85.
rx - Go 10kg lighter
rx-- Go 20kg lighter
You can also do smaller increases

For Time:
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Wreckbag Run (50/35)
40 Kettlebell Swings (70/53)
40/30 Calorie Schwinn (30/20 Calorie Assault Bike)

Strength: Pull up programme week

Wod: for time
5k Re-Test

Wod: if you hate running - run, if you feel like your not good at running run.
It the 5k re-test -run!

3 rounds

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

3 rounds

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

High Hang Snatch 2 x 5
Mid Hang Snatch 3 x 5

Open prep
6 min amrap
10 Burpee box step up
12 Db/Kb hang clean and jerk 22,5/15kg

6 min rest

6 min amrap
16/14 Cal Row
16 Wall ball

20 sec. L-Sit Hold
20 sec. Hollow Rock
20 sec. Sit- Ups

20 min EMOM

Min 1 box Jumps
Min 2 T2B
Min 3 KBS
Min 4 air squats
Min 5 TRX
Min 6 wall balls

Repeat

4 sets:
10/10 Double kettlebell Front rack RNT lunges. See video for band set-up.

Rest 1:00
20 Heiden lateral hops

*Focus on sticking the landing, and being as balanced as possible.
Rest 2:00

Every 4 Mins x 6
1000m Bike
8-10 Med Ball Slams
6-8 Down Ups
rest remainder of 4 minutes window