For Time:
800m Run
21 Snatches (135/95)
800m Run
21 Clean & Jerks (135/95)
800m Run
21 Thrusters (135/95)

KILOS – 61/43

16x 1 min ON / 30s OFF:

1. Burpees over object
2. V-ups

Laske tehdyt toistot yhteen.

Back Squat

5 Sets of 4

Working time 20 minutes.

Results is sum of total.

Rest day - what did you do?

3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats 70 / 48 kg
20 Box Jumps (24"/20")

Time Cap: 20 Minutes

• 90s. Row/Bike

• 2x
  8 DB Deadlift
  8 DB Front squat

• 45s. Row/Bike

• 2x
  6 DB Hang Power clean
  6 Burpee

• Mobility...

• Work on Deadlift

7 sets of:
60s Plank hold
30s Rest

Then 50 AMSU

KB Curls: 4 x 8-10. Rest 60s.
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Every 4 mins x 4
300 m run
20 box step ups (with weight)
10 KBS

Deadlift

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

SO 2:30