• Row/Bike 2-3min.

• 3x
  6-8 Deadlift
  6-8 Hang Muscle clean
  6-8 Front squat
  6-8 Press

• Mobility btw rounds.

15 minute warm up
5 700 meter hills at 3:10
4 200 meter hills under 1 min
15 min cool down

strength

Advanced: A: 5 sets of 1 halting clean pull + 1 clean
B: 3*3 clean pull (heavier than complex)
Novice: A: 5 sets of 3 halting clean pulls + 3 hang clean

workout

3-5 sets
5 power clean
30 sec max distance ski

90 sec rest between rounds
total distance=score

60s on / 30s off x5:
3 pull up (anyhow) / ring row
6 (elevated) push up
9 air squat

Jatka siitä mihin edellisellä intervallilla jäit.

Warm up
3 sets
1:00 cardio (add speed each round)
3+3 lunge elbow to floor strech
3 inch worm with push up
:20 ring support hold
:10 ring dip hold
5 muscle snatch
5 barbell ohs

For time:

1000/900m Row

Into....

15-12-9 Clean & Jerks 60/45kg**
30-24-18 Box Jump Overs 24"/20"

**Every Breaks : 200m Row

TC 15

Warm Up
3 rounds
1:00 cardio (add speed each round)
3+3 lunge elbow strech
3 inch worm with push up
5 dynamic squat strech
5 deadlifts
5 shoulder press
5 back squats

Cool down
2-3 min light cardio
1+1 min piriformis strech
1+1 min forearms streching
1+1 min calf strehing

A: Daily Snatch max
B: Daily Clean and Jerk max.
C: Santch pull max.

4x3
75,75,75,80