Warm up:
Lunge + push up x 5 + 5
Thruster x 10
Hip mob. 10 + 10
Plank rotation 5 + 5
Skipping / Row / Jumping jacks 30 s

X 3

4 rounds
Push press 10-8-6-4
Squat 14-12-10-8
Heavy & slow russian twist 20-16-12-8

EMOM
1. Squat + sit up x 10+10
2. Push up + superman rocks x 10+10
3. Sumo squat + Plank rotation x 10+10
4. Push press + sit up x 10 + 10
5. Skipping / row / jumping jacks 30s

X 4

3 rounds

50 KB Swing
30 KB snatch
20 KB over burpee

Tai käsipainolla
50 DB clean & jerk vuorokäsin
30 DB snatch
20 DB over burpees

A: Hip power snatch+ hang power snatch+ power snatch moderate weight
B:Double power clean+ split jerk
C: Emom 5’: 4x Cluster @65% of cluster

30 Air Squats
200 Meter Run
10 Clean and Jerk (40/30kg)

15min

3-6 leuanveto kippaamalla
6-9 etunojapunnerrus
9-12 ilmakyykky
12-15 istumaannousu

For Time:
21 Front Squats (165/115)
42 Single Arm Alternating DB Snatches (50/35)
800m Run
15 Front Squats (165/115)
30 Single Arm Alternating DB Snatches (50/35)
800m Run
9 Front Squats (165/115)
18 Single Arm Alternating DB Snatches (50/35)
800m Run

KG: Barbell – 75/52
Dumbbell – 22.5/15

5 rounds

30 ropejumps
10 m fr lunge

Tuomiopäivä 1

20 1-käden käsipaino thruster
15 boksin ylitys käsipainon kanssa
10 1-käden paholaisen punnerrus
40/30 cal pyörä/hiihto/soutu

Aikaraja 10min

EMOM x6
1.) Row/Bike
2.) One Leg V sit up
3.) Reverse lunge

EMOM x4
1.) Burpee
2.) DB snatch

• Mobility...

• Work on: T2B

A,
5 rounds for quality of:
Sled Push, pick load @15m
Rest 3 mins
MAX EFFORT!
Rest 2-3 mins between rounds.

B,
"Team Dae Han"
3 rounds for time of:
Barbell Run@20/15kg, 800 m
3 Rope Climbs
12 Thrusters @61/43kg

Teams of 2 work to complete the run together, passing off the barbell as needed. Both complete 3 rope climbs and 12 thrusters individually.

Goal: Just get it done

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
10 Landmine Rotations, pick load

Rest as needed between rounds.