Work to heaviest 2 reps of hang squat snatch

The Spartan

400m Run with Slam/Med ball @9/12kg

10 Rope Climb

400m Run with Slam/Med ball @9/12kg

60 Burpee Box jump over // partner on a dead hang

400m run with Slam/Med ball @9/12kg

60 Pull up // partner on plank hold

400m run with Slam/Med ball @9/12kg

60 DB box step over @2x22,5/15 // partner on wall sit

Cash out: 300 DU

A) NOTES
- Metcon: DOUBLE EMOM! Two 15 minute EMOMs today with a 2:00 rest in between. The only thing common between both EMOM is, you guessed it, Burpees! Try to keep your burpee score consistent across both, and shoot for 100 total.
- Equipment: Medium weight.

B) WARMUP
AMRAP 5
5 Shin Box + Forward Fold
10 Arms Overhead Squats
20 Jumping Jacks

C) EMOM 15
Min 1: 40s Max Burpees
Min 2: 40s Max Air Squats
Min 3: 40s Max KB Windmills
– Goal: Consistent reps counts throughout all 5 rounds.

D) REST
2:00

E) EMOM 15
Min 1: 40s Max Burpees
Min 2: 40s Max Bodyweight Lunges
Min 3: 40s Max Sit-ups
– Goal: Consistent reps counts throughout all 5 rounds.

F) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C) EMOM 15
Min 1: 40s Max Burpees
Min 2: 40s Max Air Squats
Min 3: 20-30s Handstand Hold
– Goal: Consistent reps counts throughout all 5 rounds.

D) REST
2:00

E) EMOM 15
As above

F) LIZARD POSE
As above

Weighted Pullup 2 RM, then a set with 50% weight, then a set without weight (choose reps)

Mobility/Open gym

AMRAP 12

2-4-6-8-10-12-14…

DB snatch
DB reverse lunge
Burpee

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai
- 30 min palauttava hölkkä sekä venyttelyt

Spend a little extra time outdoors and relaxing today!

You can also start counting the hours until the CFCH reopens!! Thursday 29th!!!

Eilinen/Lepo