Strength:
Snatch balance + OHS
Spend 10 minutes working up to a heavy single
Conditioning:
A) 2 minute AMRAP
5 Power Snatch (95/65, 75/55, 55/35)
10 Burpees
:30 rest to change weight
B) 2 minute AMRAP
4 Power Snatch (115/80, 95/65, 75/55)
8 Burpees
:30 rest
C) 2 minute AMRAP
3 Power Snatch (135/95, 105/75, 85/60)
6 Burpees

Clean: floor, hang

2 kierrosta:1 min slamball 1 min kulmasoutu 1 min lankkukyynärpääkävely 1 min wallball tangon yli

100 push-ups for time. Break them into sets as you want.

Valitse yksi liike jokaiselta osa-alueelta

Gymnastics: esim. push-up, pistol, sit-up yms. kehonpainolla
Weightlifting: Front squat, snatch, push jerk yms.
Metabolic: Viivajuoksu, boksihyppy, hyppynaru yms.

24 OTM
1. 10 toistoa valitsemaasi Gymnastic -liikettä
2. 10 toistoa valitsemaasi Weightlifting -liikettä
3. koko minuutti valitsemaasi Metabolic -liikettä
4. Lepo

20 minutes:

• 1 min: weighted box step ups
• 1 min: plank hold
• 1 min: shuttle run
• 1 min: rest

For time:
- 500 m Row.
- 30 sec rest.
- 100 sit-ups.

5-10-15-20
ring dip
push up
sumo deadlift high pull @24/16
swing @24/16

1000m Row for time.

Go Hard! Go Fast! There is a pain that hurts and a pain that changes you

Death by thruster 40/30kg;
perform reps on the minute until you cant get the amount required.
1 & 1
2 & 2
3 & 3
4 & 4
...
.....