4x
3min ON/3min OFF

30/25 Cal
+
Max Clean & Jerk 70/50kg in the remaining time

5 Rounds of
8 Ground to Overhead 50/35kg
10 Bar Facing Burpees

EMOM x 15:00
3 Rounds of:
Min 1: 40s Push Press @42.5/30kg
Min 2: 40s 1-arm Rows @24/16kg KB
Min 3: 40s Push-ups
Min 4: 40s Ring Rows
Min 5: Rest

• Goal: BB loading and KB weight choice is intended to be light so you can work for maximal reps the entire workout.
• Rx+: @52.5/35kg, Handstand Walk for Push-ups.

3rds
Back rack split squat 6+6
rest 10s
Box Jump 5
rest 2min

Lauantai 16.10.
Every 90s x 6
1 Hi-hang clean + 2 Hang clean + 1 split jerk

Rowing

5 x 4:00 maximum Distance.

Btw sets. four minutes recovery Echo Bike / Bike Ergo.

Target is every sets 1050/925m

1

odd: thruster x 8-12
even: pull up x 8-12

3min rest

2

odd: box jump 10-15
even: sdhp 8-12

rx for thruster and sdhp: 42,5/30kg

3 Rounds For Time:
10 Front Squats 70/50kg
20 Toes to Bar
50 Double Unders

TC: 15min

*Score = Time it takes to complete the workout

Räjähtävä ylöstulo. Painot 40-50 % ykkösmaksimista. Muista deload.

46 Minutes for Sweat

Any Ergo 50 Calories

4 Rounds

10 Weighted Cossac Squat
10 Weighted Sit Ups
10 American Swing

Any Ergo 50 Calories

21 Pull Ups
15 Hang Squat Clean 2 x 22,5 / 2 x 15kg
9 TTB