100 Double kettlebell snatches
For time
Complete 15 unbroken wall ball shots on each break.

“Isabel”
30 Snatches for Time
62,5/45kg

1 round
400m light run
10 cat cow strech
10 t-spine open book (R/L)
10 cobra to downdog pose

AMRAP 15:
1 Round of "Strict Cindy"
1 Barbell Clean and Jerk 70/50
1 Round of "Strict Cindy"
2 Barbell Clean and Jerks 70/50
1 Round of "Strict Cindy"
3 Barbell Clean and Jerks 70/50
...
Add (1) Barbell Clean and Jerks Per Round

Working in Pairs.
Eiranranta beach.

200m Run from platform to end of pier and back
15 thrusters 2x 22.5kg /15kg

24 Min AMRAP (switch after each full round)

For time:
100 Double KB Front Rack Walking Lunges @ 24/16kg (total reps)

10:00 Cap

• Compare here and here

1) Front Box Squat: 8 x 2 @60-65%, every 60s.

2) Broad Jump: 3 Attempts at Max Distance.

Lenkki

A) Pikkusen alkaa jo helpottaa.
3 minuuttia reipasta kävelyä + 6 minuuttia hölkkää. Toista viisi kertaa. Loppuun 10 minuutin kävely.

B) 5 minuuttia pk alueella + 5 minuuttia vk alueella. Toista viisi kertaa. Loppuun 10 minuutin kävely.

Kuinka sujui tällä kertaa?

Strength
Snatch Grip Deadlift
9-6-3-3-3-3; rest 2:00
- Build to a challenging set of 3 in 6 sets
- Reset each rep

Conditioning
4 sets go every 4:30
8 x Hang Power Snatch @ 35/25kg
12 x Goblet Squat @ 24/16kg
12 x Burpee
- Each set at different pace: slow, medium, fast, very fast

CORE
3 Rounds for quality of:
10/10 Alternering V-ups
10/10 Side Plank Lifts
10 Struddle V-ups