100 abmat
100 kbs
100 dl

@Skillday

Work on your weaknesses for 20-30min.

---

3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 10 Banded SOTS Pull
2) 3-5 Arch to L-Sit
3) 30sec Wall Sit (loaded anyhow)
4) 5+5 Monkey Press
5) 10-20 Scapula Push-Up

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

2km row for time

5 rds
70/50kg
12 Deadlift
9 Hang power clean
6 Push jerk

ROW - 4 km - rest 2 min
ROW - 2 km rest 2 min
ROW - 1 km - rest 2 min
ROW - 500 m

vauhti: by feel. Jos on menohaluja niin anna palaa tai voit myös ottaa tämän iisimmin pk-jumppana. Voit myös yhdistää päivän emomin tähän eli eka emom ja siit about heti soutulaitteelle.

• 5-5-5 of:
BB Hang Power Clean (0:03 eccentric in Hang)
5RM
90% 5RM 5-5 reps
Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
giri al petto il BB. Fai così ad ogni rep

21-15-9
Front squat 60/42,5kg
High box jump

10 RDS:
1:00 10 Burpee + ME KBS 24/16
1:00 Rest

burpee 1min
1min rest
du 3min
1min rest
4 min me 2 box + 2 push ups
4 box + 4 push ups,, 6+6,,,

post total reps for score

Main set

A. Hang snatch (knee) – (12 to 15) x 1 @ 65+%, go every 60-75 seconds. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight).

1. SPP (Conditioning)

A. “Vest triplet”, CFG 2017
4 rounds for time of:
Run 400 meters
24 air squats
12 burpee box jump-overs, 30″ (male and female)
Wear a 20/14lbs weighted vest.
Time cap. 20 minutes (Games: 17 minutes)