15 Min to Find a heavy single.

Try and go for a squat clean and a split Jerk

EMOM 12
2 Power Snatches

5x3 chin up

EMOM 12

2 push ups + 4 sit ups + 6 airsquat + Squat Snatch 60/42,5kg

8-10 Rounds of:
Sled push Sprint x 15-30m. Rest approx 2mins

• Sled should be moving fast and consistently. Adjust distance/weight to get that!

Find Hi-hang snatch 1RM

2 Rounds of: 40 Min total
4 Min Bike
1 Min Rest
4 Min EMOM 3-5 Ring MU
1 Min Rest
4 Min Row
1 Min Rest
4 Min EMOM 10-15 pull ups (kipping swings as scaled)
Rest 1 Min

Rowing intervals:

30/26 cals x 4
rest 2 min between

-timecap jokaiseen vetoon 2 min ja suositeltu aika 1:30-1:45/ intervalli eli valitaan sen mukaan kalorit.
Lepotauolla aina 15-20 hollow rocks, kun kaveri soutelee.

5 RDS for time

3 Cleans 100/70kg
10 HSPU
30 Sit ups

TC 15

Spending time in a deep squat position is never a waste of time. Therefore, cumulate 5 minutes in a deep squat position, preferably with bare feet. If you are still uncomfortable with the squat position use

• rubber band
• lifting shoes (or small plates under your heels)

If deep squat position causes you no problems, you can add variation with some of these movements: