2RFT:

4 Snatch 55/35kg
22 Box jumps
4 Snatch 55/35kg
22 WB 9/6kg

4 Rounds
5 burpee pull-ups
BB complex: 1 deadlift, 2 HPC, 2 front squats, 2 push press, 2 back squat
-then-
3 rounds
6 weighted crunches, 3 Turkish get ups, 6 plank push-ups

Mobility/Open gym

Lämmittely ja mobility

Roikutaan: leukoja, t2b

10min amrap
100m laite
4 t2b
5 punnerrusta

Loppuvenyttelyt

• For Time:
BB Thrusters 30 reps
BB Power Snatch 30 reps
BB Overhead Squats 30 reps
@ 50/35Kg

DELOAD week

2 rounds:
5min Row (easy)
2min REST
5min Ski (easy)
2min REST
5min Bike (easy)

+Mobility

5rds
Run 400m
15 x OHS 50/35kg

🐵🐒🦍🦧🐩🐺🦊🦝🐱

9 min

30 sek sivulankku oikea
30 sek sivulankku vasen
60 sek kuollutkoppakuoriainen
30 sek teräsmies
30 sek sammakkopumpaus

Total 105 min

3 sets of:
10 T2B, 10 box jump, 10 air squat

Skillwork: BMU practice for 20 min, 6 sets, best yellow band

A.
Three sets of:
60 seconds of L-Seated Legless Rope Climbs
> strict pull ups
10, 10, 9
Rest 30 seconds
30 seconds of Left Leg Weighted Pistols (24/16 kg) > no weight
7 7 9
30 seconds of Right Leg Weighted Pistols (24/16 kg) > no weight
8 9 9
Rest 30 seconds
B.
Take 10-15 minutes to build to a heavy-ish Clean, and then…
20 30 40 45 45 50
C.
Every minute, on the minute, for 10 minutes:
10 Burpees Over the Barbell > 8
(two-foot jump, two-foot land, lateral is fine)
1 Clean
Score will be the sum of your successful clean attempts.
52.5 - 50 50 50 47.5 47.5 47.5 47.5 47.5 = 4400 kg

D.
For time:
Run 800 Meters > row
20 Front Squats (225/155 lbs) = 70 kg > 52.5 kg
Run 800 Meters > row
20 Deadlifts (315/205 lbs) = 92.5 kg > 80 kg
Run 800 Meters > row

Result: 23.57
Avg/max HR 157/182

E.
500 m row