3x9min (2min rest)

A) 3min Row
+
AMRAP 3
10 KB Swings 24/16kg
7 Box Jumps
+
3min Row

B 3min SkiErg
+
AMRAP 3
10 Wall Balls
30 Double Unders
+
3min SkiErg

C) 3min Assault Bike
+
AMRAP 3
12 Situps
7 Burpees
+
3min Assault Bike

Tekniikkatreeniä

Back squat
5x8 @70% 1rm

Deadlift 2x1

strenght
Squat program day 1

conditioning:
21 power clean
100 metres weighted run
50 sit ups
15 power clean
100 metres weighted tun
40 sit ups
9 power clean
100 metres weighted run
30 sit ups

Row 20-30 min
1 min easy pace
1 min fast (80-90 % of 500m PR pace)

180 min

WU for 45 min for events 1 & 2

Event #1
A. 5 min AMRAP with partner, YGIG:
5 T2B
10 box over burpee
15 D-balls over shoulder @ 50 lbs

Straight to Event #2
B. 5 min time to find 1 RM power clean + push press
Result: 57.5 kg

Event #3
C. For time, complete the reps synchronized with partner:
20 power snatch @ 25 kg
20 box jump 20"
20 squat with sandbag
100 m farmer's carry w/ 2x20 kg KBs
+ 10 rope climbs for the whole team
Result: 6.10

Event #4
D. For time, as a relay:
7 cal AB
10 KBS @ 20 kg
10 deadlift @ 60 kg
10 pull up
Result (team): 6.30

Final placement 5th

HBBS
5x @ 75%
3x @ 85%
1+ @ 95%

66 Deadlifts, 60kg/50kg
66 Box jumps, 60/50cm
66 Kettlebell swings, 24/16kg
66 Knees to elbows
66 Abmat sit ups
66 back squats 40kg/30kg
66 thrusters 30 kg/ 20kg
66 Wall ball shots, 9 kg/6kg
66 Burpees
66 Double-unders

Käsilläseisontaharjoituksia:

Hollow, PEP pidot, selkäpäin seinää pito, vapaa käsilläseisonta