CONDITIONING

Rowing Intervals

2 rounds:

1500m Row
90sec rest
1000m Row
60sec rest
500m Row
30sec rest
250m Row
3min rest

Overall RPE 3 to 4

Try to match your times on the second round. Pick up the intensity distance by distance. 250 row should be done with faster pace than 500m etc.

5 rounds
In 1min
Buy in 2 wall walk
AMRAP burpee box jump over 60/50
1min rest

"Annie"
50-40-30-20-10
Du`s
Sit ups

TC 12

EMOM 25

1 min: 8 snatch 50/42,5kg
2 min: 8 sumo deadlift high pulls 50/42,5kg
3 min: 8 push jerks 50/42,5kg
4 min: 8 overhead squats 50/42,5kg
5 min: 8 front squat 50/42,5kg

For time

100 burpees

TC 10

power clean + front squat

5x(1+1), heavy singles

SO 2:00

For time
21-15-9
Thrusters 42,5/30kg
Bar facing burpees
TC 8min.

3x3 (~90%)

A) Work up to daily heavy power snatch in 8min

B) Every 30s for 8 sets
1 power snatch @65-70% 1 RM

C) Banded accessory
2 rounds for quality
15-20 BB/DB biceps curl
15-20 banded triceps
10-15 prone bench Y-raise

E2M x 6
3 sets: 3 squat snatch @70-75%
3 sets: 3 squat snatch @75-80%

Huom! Valitse prosentit päivän fiiliksen mukaan. Toistot pitää olla teknisiä!