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

Coaches choice😀

5km row
Or
E2M for 28min
1: row for cal, stop rowing*
2: 30 DU 20 rkb swing 10 push ups
*Stop rowing at 1:50 to eliminate transition problems

3 Sets NFT
15sec Single Arm Wall Facing Handstand Hold/arm
15sec Single Arm Active Hang
5m Tall Plank Theraband Lateral Walk
10 Ring Mountain Climbers/leg

3 Rounds for time

5 Muscle Ups
10 Squat Cleans, 135/95
20 Ab Mat Sit Ups

2111; 3,3,3,3; rest 45sec

For time:

25 c2b
20/17 cal row
15 power snatch 60%

Rest 3min

25 c2b
20/17 cal row
13 power snatch 70%

Rest 3min

25 t2b
20/17 cal row
11 power snatch 75%

Rest 3min

25 t2b
20/17 cal row
9 power snatch 80%

Rest 3min

25 bar facing burpee
20/17 cal row
7 power snatch 85%

Scale gymnastic movements to; 20/17/15 if needed.

3 kierrosta

50 wallball shots
40 deadlift (30/40 kg)
30 burpeeta

Aikaraja 20 min

1. Rive & ylöstyöntöklinikka

Complete 5:00 of "cooldown work" ie. bike, run or rower at a conversational pace.
Then, Complete 5:00 of Tissue Work/Static Stretching

3 x aikaa vastaan

300 m juoksu
9 rengaspunnerrusta
3 köysikiipeilyä