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

Deadlift
Find heavy 5

Mobility

500m Row
10 Rower Over Burpee

6 min Row

6 min amrap
10 Db/Kb box step
40 Double unders

Rest 6 min

6 min Row

6 min amrap
10 Db/Kb power clean (5+5)
20 Db/Kb Front rack lunge (10+10)