• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups in false-grip 5 reps
Strict Ring Dips 5-7 reps
One-Arm DB Overhead Squats Dx (light weight) 10 reps
One-Arm DB Overhead Squats Sx (light weight) 10 reps
Strict Toes to Bar 5-7 reps

For time:
15-12-9 reps of:
Thrusters 35/25kg
Pullups

Then

15-12-9 reps of:
Ground to Overhead 35/25kg
Burpee over Bar

Snatch Combo: (Snatch Deadlift, Snatch High Pull, Power Snatch)
4 Sets - 1+1+1x2

Good morning 4 X 4 kevyt

The Girls - part 1 - TEAM - FT
CAP 50 min

Fran 21-15-9
Thrusters 43/29 kg
Pullups

Amanda 9-7-5
MU
Squat snatch 61/43 kg

Grace
30 C&J 61/43 kg

Diane 21-15-9
DL 102,5/70 kg
HSPU

Karen
150 WB 9/6 kg

Raakatempaus 3 X 3 @ 60%-70%

Eka lattiasta, loput 5 cm irti

A: 12min emom:
2x Snatch @ 60%
B: For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* 60/40kg
*All reps must be unbroken

Etukyykkyharjoittelua : 5 x 5

Pistoolikyykkyharjoittelua : kumpparille, boxille, toinen jalka taakse jne jne.

Warm-up

BikeErg warm-up
3:00 @ 50-60%FTP20 (easy)
+
Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
3 Rounds
0:20 @ 100% MAP5 (hard)
0:40 @ 50% FTP20 (easy)
+
1:00 @ 50-60% FTP20 (easy)