600 m cardio
20 wb
15 goblet squats
25 m sled push
25 m lunges
100 m fc
600 m cardio

3 rounds

150 min
Warm up + COS 20 min

1.HSW
- 26 m

2.BFLY + BCTB
- Bfly x 30
- Kip swing + BCTB 5 x 4+4
- BCTB singles 5 x 1

3.SHSPU
A. Box pike HSPU 3-4 sets of tough effort
- Rest as needed
- Feet on 20" box
- 7 7 7 6

B. Assisted lift off hold 3-4 x Max effort
- Rest as needed
- 8 8 8 s.

4.Snatch
A. Build to heavy but technical single

B. 3x1 - 5 kg

C. Halting snatch pull
4x5 @ 100-105% of todays max
- Rest as needed
- 57.5 kg

5.Strength
A. 3 sets:

Ring plank hold x Max effort
Seated knee extensions x 15
- Not done

9'AMRAP
10 alt. DB snatch @20/12.5kg
10 push up
10 steps OH walking lunges w. DB

For time

• Run 400 meters
• 21 kettlebell swings
• 12 pull-ups

♀ 35 lb
♂ 53 lb

21-15-9:
Wallballs
Box Jumps  

200 Meter Farmers Carry

21-15-9:
Wallballs
Box Jumps  

200 Meter Farmers Carry  

21-15-9:
Wallballs
Box Jumps

Box: (24"/20") NO REBOUNDING
Wallball: 9 / 6 kg to 10/9ft.
Dumbbells: 22.5 / 15 kg's

3 Kierrosta laatua vastaan:
20 Gorilla soutu vuorokäsin
20 Curtsy squat vuorojaloin
20 Sit up

Strength:

Pull up
3-3-3-3-3

Jokainen sarja mahdollisimman raskaasti. V.0-1

Conditioning

A) 10 Rounds of nate:
2 MU (Bar or ring)
4 Strict HSPU
8 KB swing @32/24kg

Huom!
Voit tehdä treenin aikaa vastaan tai for quality.
Skaalaukset:
MU-> Bar MU with rubberband
Strict HSPU->Kipping

Accessory
4 Sets:
8 Ring row
30sec Rest
14-16 Alt.DB bench press
1min Rest

Core 3-4 Rounds:

20sec L-sit hold/knee tuck hold
12 Alt. V-ups
8/8 Side plank rotations
1min Rest

Liike: Snatch - tempaus

**Skill: KB swing

Workout of the day (WOD): 7 min amrap
7 x KB swing (russian)
7 x Air squat
7 x push up