Aikaa vastaan:

• 21 maastaveto (N 70kg / M 93kg)
• 21 hspu
• 15 maastaveto (N 70kg / M 93kg)
• 15 hspu
• 9 maastaveto (N 70kg / M 93kg)
• 9 hspu
• 21 maastaveto (N 102kg / M 143kg)
• 15,24m käsilläkävely
• 15 maastaveto (N 102kg / M 143kg)
• 15,24m käsilläkävely
• 9 maastaveto (N 102kg / M 143kg)
• 15,24m käsilläkävely

Time cap 9min

lepppeeee

5 Rounds for Time
12 Box Jumps (24/20 in)
7 Deadlifts (225/155 lb)
55 Double-Unders
11 Pull-Ups
19 Russian Kettlebell Swings (70/53 lb)
96 meter Row

Front squat

5x3@60%

First rep 2 sec. pause on bottom

Lämmittely ja mobility

OTM 12
1 köysi
2 seinäkävelyä

Metcon 21-15-9
Kyykkyhyppy
Punnerrus

Loppuvenyttelyt

3 rounds

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

3 rounds

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

High Hang Snatch 2 x 5
Mid Hang Snatch 3 x 5

135 min
Warm up for 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU 12x1
- MU+HTR 4x1+1
- MU x16

3.BCTB
- Drills
- BFLY x30
- BCTB x25 (singles)

4.Weightlifting
Clean & jerk 1+2
Go every 90 s. x 12

15'
Review hip hinge and bracing sequence.
Basic top down deadlift progression .

DEADLIFT
5-5-5-3-3-2-2-1 reps

• 30 Min of:
Row 500 m @ 60% MHR
Assault Bike 1000 m @ 60% MHR
Row 500 m @ 70% MHR
Assault Bike 1000 m @ 70% MHR
Row 500 m @ 80% MHR
Assault Bike 1000 m @ 80% MHR

4 sets:
10/10 Double kettlebell Front rack RNT lunges. See video for band set-up.

Rest 1:00
20 Heiden lateral hops

*Focus on sticking the landing, and being as balanced as possible.
Rest 2:00