Muscle snatch + sots press@ easy & light

Working 10 minutes

Teams of two row 5000m

Change the rowing athlete after 500m

Ring Muscle upp skills/progressio

10 1-minute rounds of:

10 burpees over the bar
Max reps of power snatches 70/52,5kg

Rest 2 minutes between rounds.

7:30-8:30 Core

12-13 Basic Endurance Run

16-17 Core

17-18 Weightlifting (Snatch)

18-19 Weightlifting (Snatch)

19-20 Mobility

...then we GO!

Accessory 3 drs

10 negative pull ups

15 HR push ups

EMOM 10

2 x (Hang Power clean + Push Jerk) @ 50-60%

4x

2min ON/2min OFF
15/12 Calories
8 Deadlifts 100/70kg
+
Max Wall Balls in the remaining time

Nousu raskaaseen kakkoseen

V1-V2

Front Squats

3-3-3-3-3-3, moderate weight ( Don't push max today )

Go Every 3:00