Find TM in TGU

2+2

(KB)

10min

5 x 2 minutes on 1 minutes off

AMRAP of
5 strict pull ups
5 strict hspu
5 high box jumps

*Start every 2 minutes where you left off, not from the beginning. Score is the total number of rounds
*Scale to 10 ring rows, 10 push ups, 10 box jumps

TREENIN JÄLKEEN 15-20MIN KEHONHUOLTO

4 rounds 30sec on/30sec off

• kb swing
• goblet squat
• db trusters
• rest 1min

20 x Deadlift + 40 x du
15 x Deadlift + 35 x du
10 x Deadlift + 30 x du
5 x Deadlift + 25 du
Use your bodyweight in deadlifts

6 - 5 - 3 - 3

Leave 1-2 reps in the tank every set.

RX

4 Rounds for time:

20 x C2B
20 x Burpee box over

Time Cap: 16 min

Men: 60cm box
Women: 50cm box

SCALED

4 Rounds for time:

15 x Pull-Up
15 x Burpee box over

Time Cap: 16 min

Men: 60cm box
Women: 50cm box

8 Rounds YGIG

3 Power snatch @70% of 2RTM
3 High box jump @75/60cm

Every minute on the minute for 27 minutes
min 1-3 = snatch high pulls x 2-3 reps
min 4-6 = hang squat snatch x 2-3 reps
min 7-9 = snatch balance x 2-3 reps
min 10-12 = squat snatch x 2-3 reps
min 13,14,15 = REST
min 16-18 = clean high pulls x 2-3 reps
min 19-21 = hang squat clean x 2-3 reps
min 22-24 = split jerk x 2-3 reps
min 25-27 = clean & jerk x 2-3reps
Use light weights about 40-60% of max.

@70-80% of 1RM Snatch. No power snatches! (unless special needs).

4 Rounds for time

10 Thrusters 40/30kg
15 T2B

TC 7min