WARM UP

10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E3MOM
10-15rounds:
200m run

• remaining time easy bike

Not too fast, just move / PK 1-2

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

5x2 Weighted Pull Ups + 4-8 C2B Pull Ups
Rest 2:30 between sets

8min on/ 2min off x 4
A) 8min AMRAP individual:
200/250m row

10 kb swing
10 wallball
10 push up
10 plate gtoh
2min rest

B) 8min AMRAP, YGIG/SPLIT:

14 cal row (12 cal bike)

14 pull up

14 box jump/ box step up

14 burpee
2min rest


C) 8min AMRAP individual: 

200/250m row
10 kb swing

10 wallball
10 push up

10 plate gtoh

2min rest

D) 8min AMRAP, YGIG/SPLIT:

12 cal row (10 cal bike)
12 pull up
12 box jump/step up
12 devilspress
12 shuttle run

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

WARM UP + TECHNIQUE 10-15min

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SNATCH HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP SNATCH
3[1+2+1]@50% sn-% pal 2min

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SNATCH + SNATCH BELOW KNEE
3[1+1]@60-75%, 3[1+1]@80% pal 2min

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POWER CLEAN + SPLIT JERK
3[1+3]@50-63% jerk-% pal 2min

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3-POSITION SNATCH PULL + SNATCH PULL *2cm off the floor + knee + power position
3[2+1]@+5kg today best snatch, pal 2min

7 rounds for consistency:
60 s row/bike/run/ski
15 squats
60 s row/bike/run/ski
10 push ups
60 s row/bike/run/ski
5 strict pull ups
1 min rest between rounds

30s on - 30s off, 3 rounds:
a) row
b) wall ball
c) alt. db clean & jerk
Tulos: Yhteenslasketut toisto

Rasittavuus: RPE 8, pitäisi pystyä tekemään 1-2 kierrosta extraa hyytymättä.

For time:

80 burpee pull ups

Every 8 reps perform:
12 box step over w/med ball 9/6 kg
15 sit ups
25 double unders

40 min timecap

Build to a heavy 5 rep bent over row with barbell
Then -10% for 3 x 5

EMOM/5
5-10 pull ups or jumping pull ups

EMOM/15
1. 12/10 cal erg
2. 4-8 TTB/kipping levers/K2E/Knee raises
3. 50 double unders or 100 single skips

Finisher - 200m farmers carry with 2 16kg
Every time you break 5 burpees