• 5 Sets of:
Rope Climb 2-4 reps touch n’go
Select variations (Standard, Legless, Strict Legless, L-Sit)
Rest as need each sets

With quality focus;

400-300-200-100 Meter run/row/ski
20-15-10-5 Box Jump Step-downs @60/50cm
4-3-2-1 Turkish Get-ups each arm

Goal: Smooth, sustainable pace

Timecap: 15 mins

Conditioning :
21-18-15-12-9-6-3 Reps for Time
Dumbell Squat Clean@2x 22,5/15kg
Double-Unders
Dumbell Deadlift
Dumbell push up
Start each round with a 50 meter Burpee shuttle run

Timecap: 30 mins

Eilinen

Core:
1 min Plank
60 Plate Sit-Up
50 sec Plank
50 Plate Sit-Up
40 sec Plank
40 Plate Sit-Up
30 sec Plank
30 Plate Sit-up

Wod
100 Thruster
4 Burpee on the top of each minute
Tc: 12’

3 Rounds
30s hollow hold
30s Hollow rock
30s Superman
30s Superman rock
30s side plank, Left
30s side plank, right

On the 2:00 x 5 Sets:

1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk

*Pause 1 second in the catch position of both the clean and the jerk.

Clean & Jerk
On The Minute x 9 Sets:
1 Clean & Jerk

Build in weight after every 2 sets.

Every 75s.:
35 DU's
1 Snatch

1.) 50/35
2.) 60/40
3.) 70/45
4.) 75/47.5
5.) 80/50
6.) 85/52.5
7.) 90/55
8.) 95/57.5
9.) 100/60

• Ohjeistus:
• 60s. aikaa suorittaa 35 tuplanarua, sekä 1 onnistunut tempaus. Tämän jälkeen on 15s. aikaa lisätä tankoon lisää kuormaa.
• Skaalaa kuormia tarvittaessa alas. Kuormat ~50-95%.

WU
3rds
5+5 KB/DB around body
5+5 KB/DB around head
10x air/goblet squat
10x burpee

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

GRT(20)
Run or walk for 20 minutes or 2 miles

Finisher
50 knee tap crunch
1:00 butterfly stretch