45 minutes of :

800m Run / 2k Bike Erg
Into 5 rounds
10 Push-Ups
20 Air Squats
30 Sit-Ups
800m Run / 2k Bike Erg
Into 5 rounds
15 Kettlebell Swing 24/16kg
10 Double Unders
5 Burpees

5x

1 tall snatch + 1 hang power snatch + 1 hang snatch + 1 OHS

Lähde tangosta ja nosta painoa jokaiseen sarjaan, jotta olet valmis ottamaan päivän 2RM.

15 min for rope climb skills:

Practise both hooks while sitting - for everyone
Practise using your core and legs rather than hands only
Practise fast descending,

6 sets every 2 min:

3 hang power cleans, 2 squat cleans, 1 split jerk´

60% C&J max.

12 EMOM:

1. 3 back squats 70% of BS max
2. 1 DL 90-100% of 5 RM

Every 10 min x4, switch between A&B.

A: 1 mile run or 1600/1400m row
B: 1/0,8 mile AB/EB or 2000m bike erg or 1000m ski, 15-20 devils presses

RX´d: 2x22,5/15

12 OTM:

1. 1 front squat
2. 3 back squats

50-70% of FS max.

10 Rounds for time:
5 Strict CTB pull-ups
8 Toes to bar
11 Box jumps 30/24"

Accessory:
5 rounds, 1 min on/1 min off plank hold

5 x 1min töitä/1min lepoa

6-10 varpaat tankoon
max toistot thruster 35/25kg

Aika tykittää!

Snatch
8x2 60-70%