13x
EMOM
Power Clean + Front Squat + Jerk

RestDay!

TABATA 2 TIMES
A: FRONT SQUAT
PULLUPS
BACK SQUATS
PUSH UPS

B: THRUSTERS
DU
SNATCH
SIT UPS

Lepoja

Etkoille kikkailemaan :)

FOR TIME | 20 minutter

20/15 Cal Crossmaxx Airbike (A) // Axelbar deadlift hold (100/70kg) (B)

30-20-10
Axelbar deadlifts (100/70kg)
Alt. DB snatches (30/20kg)
Handstand push-ups

20/15 Cal Crossmaxx Airbike (B) // Axelbar deadlift hold (A)

(1) Der må kun arbejdes på Airbiken når makker står i deadlift hold position. Slippes stangen skal Airbikes øjeblikket standses.
(2) Makker A og B skal skifte i hhv. første og anden 'runde' af Deadlift hold og Airbike.
(3) 30-20-10 udføres som 'You go, I go' uden krav til fordeling.

Rinnalleveto riipusta kyykkyyn! 6 x 3

Korosto ryhdikäs vastaanotto asento ja kyynärpäät ylhäällä!

B.
I.
Every minute, on the minute, for 5 minutes:
High Hang Snatch x 1 rep @ 70%
(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)

Rest 60 seconds, and then…

II.
Every minute, on the minute, for 5 minutes:
Snatch from 2″ Below the Knee x 1 rep @ 75-80%
(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)

Rest 60 seconds, and then…

III.
Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 80-85%

(voi myös mennä hiihtämään)

Basic Endurance 90 min

row 50 cal
5 bar mu
20 box jumps 30/24"
20 pistols alt.
11 ttb
*every 6 minute :30 hs walk

105 min
Warm up 15 min

A. Skillwork: HSW practice for 20 min

B. Jyrkin tunti
1. tempaus samoille jaloille
3x25 3x27.5 2x30 32.5 35 37.5 40 42.5 :)
2. tempaus
3x25 2x30 32.5 35 37.5 40 42.5 45 47.5 ei

C.
15 min AMRAP of:
5 C2B
10 HSPU > abmat
15 air squat
Result: 4 + 12