3 sets 97% effort
8-10 thrusters
8 burpees AFAP
Row 15 pulls all out
rest walk 4-6mins

rest as needed

3sets 97% effort
12 KBS as heavy as you can with unbroken set
8 no push up burpee box jump 15″ AFAP
AD 20sec all out
rest walk 4-6mins

rest as needed

1min max distance on AD

Notes:
– record rest times each set
– think about what you are doing to maximize rest btw sets
– record max cals and distance for AD

Strength

Hang Snatch singles (volume by coach)

Harjoitellaan kippaustekniikkaa

6/1/1/17

20min EMOM
ODD 10 call bike
EVEVN 10 Burpees

1/A
Snatch max of Today
Then every minute, for 12 min
1 Squat snach at 90%

1/B
15 min AMRAP
300 m row
10 push press 60 kg
200m row
10 power clean 60kg

• Tempaus varvastuksesta

3 x 2 tempausta riipusta

3 x 2 tempausta maasta

AMRAP 20:00 with a partner:
50 Wall balls @20/14lbs
50 Calorie Row
50 Strict Handstand Push-ups

• One person works - split as desired.
• HSPUs: Box pike, pike, push-up

Tiukka HSPU

RX

5 x 3-5

Skaalattu

5 x 3 jarruttaen alas, kipaten ylös tai lattian kautta

Tai
3 x max reps etunojapunnerrus

Pull Ups
5x3

#Strength

Weighted Pull Up 12-12-12-12
Deadlift 10-10-10-8

Rest 1 min between each set

#Conditioning

12 OH Squat
500m Row
12 OH Squat
400m Row
12 OH Squat
300m Row
12 OH Squat
200m Row
12 OH Squat
100m Row