For time :

30 Power Clean 60/42,5kg
20/15 Cal Row
10 Hang Power Clean 60/42,5kg

TC 8

8 x 300m Skillmill Run
- Rest 1:30 btw efforts.

4min ON, 2min OFF x6 (vuorotellen A&B, 3 kertaa molemmat)

A)
15/12 cal bike
6 handstand push ups/ 10 db push press
30 DU / 60 SU
Max cal row

B)
15/12 cal row
10 alt. Db snatch @22.5/12kg
10 wall ball @9/6kg
Max cal bike

• loppukaloreihin vähintään 1min aikaa! Skaalaa sen mukaan tarvittaessa ☺️

E2M x 6

1 snatch pull + 2 hang squat snatch + 1 snatch balance @70-80%

Huom! Prosentit päivän fiiliksen mukaan. Sarjat pitää olla teknisiä!

A: Muscle clean + pause dip + pause push jerk (bottom&top) 5x1

B: power clean + push jerk up to heavy in 8 sets

C: clean pull doubles up to heavy(ish)

30 sek ON 30 OFF X 30 min

DU / SINGLE naruhypyt
Linkkari/istumaannousu
KB SWING (kevyt)
Box step overs
Ring Row

30 rounds for time

3 Burpees
2 power Cleans @60/45
1 ring MU

-rest 5min-

20 Rounds for time

3 Burpee box jumps
2 Thrusters @ 45/30kg
1 strict hspu

• rest 5 min-

10 rounds for time

3 box jumps
2 Snatches @ 60/45kg
1 BMU

A,
For time:
50/40 Bike Calories
100 Alternating Dumbbell Snatches, 22,5/15kg
50 Burpee Box Jumps, 60/50cm

Goal
Sub 17 mins

B,
For quality:
50 Mini Band Press
50 Banded Hip Thrusts
35 Banded Single Arm Lat Pull Downs

Complete the following in as few sets as possible.

Try using a red or blue band for all movements.

E90s x15:
a) 3 power snatch + 3-6 bar over burpee
b) 3 power snatch + 3-6 high box jump (75/60)
c) 3 power snatch + 4-8 cal machine

Target: Snatches either TnG or fast DnG, work ~45s.

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!