Coaches choice😀

5km row
Or
E2M for 28min
1: row for cal, stop rowing*
2: 30 DU 20 rkb swing 10 push ups
*Stop rowing at 1:50 to eliminate transition problems

Harper

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
60kg power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

Scaling Options
Chest to bar becomes Pullups or Band Pullups
Power clean, decrease weight
400mt run without plate OR 50 Lungees for each leg

Accumulate 3:00 in an overhead Yoke hold.
You choose the weight.
If you don't have a yoke substitute heavy kettlebells

Rest as needed.

Accumulate 3:00 in a clean grip axle bar top of the deadlift hold. Be conservative here, this get's very tough fast.

*If you don't have an axle bar or fat grips do plate pinches with 35/25# bumper plates.

1. Warm Up: 7 Smooth rounds of Cindy (5 Pull up, 10 Push up, 15 Squat)
2. OLY: Push Jerk 3 x 3 (1 moderate, 1 heavy, last in between)
3. Met-Con: AMRAP 7 min: 80 DU, 40 Goblet squats, 20 push jerk
4. Interval: 3 Rounds of 750 m row, assault bike 1 mile, rest 3 minutes

EC: 20 alt DB snatch, 40 GHD, 15 alt DB snatch, 30 GHD, 10 alt DB snatch, 20 GHD

Clean&jerk x 2 reps @60-70%

Amrap 50min
Athelete 1
Run 400m
Athelete 2
Row, Ski, Bike as long as A1 Runs
Athelete 3
Performs an amrap of
5 x Strict Chin Up
10 x Ring Push Up
15 x KB Swing

30-60sec Passive/Active Hang
Thoracic Flow video

42-30-18
double unders
wall ball shots @9/6
then
21-15-9
squat cleans @50/35
burpees

Lämmittely ja mobility

Tehdään työntöä saksiin

Metcon aikaa vastaan parin kanssa:
"Karen"

Loppuvenyttelyt

3 kierrosta

50 wallball shots
40 deadlift (30/40 kg)
30 burpeeta

Aikaraja 20 min