RestDay!

1 min Max reps of Power Snatch (50/35 kgs)(35/25 kgs).
2 min Max Reps of burpees over the bar.
4 min AMRAP of:
- 7 Thrusters.
- 15 Sit-ups.
6 min AMRAP of:
- 10 kb bottom-up (24/16 kgs)(16/12 kgs).
- 10 Box Jumps (24"/20").
- 25 DU.
- 25 cal row.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

• Global Foam Roll Lats x 60s each
• Half-Kneeling Biphasic Pec Stretch x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

5 rounds:

10 thruster @40/30kg
10 ttb

(Target uder 8min, Time cap 12min)

Eilinen/
Lepo

50-40-30-20-10

Assault Bike Cals
Double Unders

For time

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

B.
In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400 Meters

Choose the heaviest load you can successfully complete without dropping the barbell.

C.
Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds

TABATA THIS
sumo deadlift hig pull @32/16
toes to bar
med ball clean
push up