12x E1,5MOM

Intervals 1-3
2 x snatch 70%

Intervals 4-6
2 x snatch 80%

Intervals 7-9
2 x snatch 85%

Intervals 10-12
1x snatch 90%

5 sets:

30 second face-up GHD sit up hold

30 second hip extension hold (Sorenson Hold)

10 Landmine Rainbow rotations (10 each side)

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)

Parin kanssa:

5 kierrosta vuorotellen:

5 burpeeta
5 wallball-heittoa

Toinen tekee, toinen roikkuu

3 rounds for quality
5-10 HSPU
5-10 Pistol squat/Leg
5-10 Toes to Bar
3-5 Jefferson curl
5-10 Pull-up

Voimistelua:

Käsilläseisonta
Silta
Rengasvoimistelua

For time:

Run 800 meters

Then, 10 rounds of the couplet:

• 10 handstand push-ups
• 10 single-leg squats

Then, run 800 meters

AMRAP 12 min
120 Wall Balls
60 Double unders
30 Push Ups

72 Min of:
Run 12’
Row 12’
Assault Bike 12’
Run 12’
Row 12’
Assault Bike 12’
@ 60-70% MHR

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.