2x tabata

1. V-up
2. Upper back extension

Tulos on yhteenlasketut toistot

3 x AMRAP 10

Rest 2 min between sets

Amprap 10

4 Push ups
6 Pull ups
8 Sit ups
10 Air squats

Amrap 10

10 + 10 Buck walk
20 m Bear walk
20 m Duck walk
20 m Bunny hop

Amrap 10

30/27 Cal row
6 Rower over burpees
8 Single arm OH box over walk 22,5/15
10 Single arm OHS 22,5/15

Back squat 1 x 20

3 RFT
400m run
15 box jumps
15 wall ball

Find heavy set of
2 Hang clean + 1 clean + 1 split jerk

Metcon:
EMOM 8:
5 push press
8 heavy KBS
EMOM 8:
5 hang power clean
12 sit up

Athletes choose loads.

6:30 Basic Endurance CrossFit
7:30 Basic Endurance CrossFit
12:00 Core
16:00 Weightlifting, Snatch
17:00 Voimistelu
18:00 Mobility
19:00 Weightlifting, Snatch

12 min emom
1 Squat clean and split jerk 82,5-92,5%

STRENGTH

OHS 3x3, 3sec pause at the bottom

RPE 3+ to 4, go by feel.

1) hang snatch ( knee + hips) 4x(3+3) x 65%
2) L- hang 3x 15s