10 Kierrosta aikaa vastaan

5 Ilmakyykkyä
3 Mavea 45-50%
3 MU/C2B/leukaa

RX
FOR TIME
10 Power Snatches @50/35kg
20 Hang Clean & STOH@50/35kg
30 Burpees
60/50 Cal Row/Ski/Bike
30 Burpees
20 Hang Clean & STOH
10 Power Snatches
Timecap: 21 mins

Same weight on the barbell across the whole workout!
SCALED
FOR TIME
10 Power Snatches @ light/moderate
20 Hang Clean & STOH
20 Burpees
50/40 Cal Row/Ski/Bike
20 Burpees
20 Hang Clean & STOH
10 Power Snatches
RPE 8

Timecap: 21 mins

Rive kyykkyyn 1RM

4x
3min ON/90sec OFF

Alt. A and B

A) 20 Wall Balls
15 KB Swings 24/16kg
+
max Cal. In the remaining time

B) AMRAP of
3 Bar Facing Burpees
5 Thrusters 60/40kg
7 Toes-to-bar

RX
ON A 11:00 RUNNING CLOCK...
20 Overhead Squats @60/43kg
Immediately Into
6 ROUNDS
5 Shoulder to Overhead
50 Double Unders
Immediately Into
Max Overhead Squats in Time Remaining.

SCALED
ON A 11:00 RUNNING CLOCK...
20 Front Squats @moderate
Immediately Into
6 ROUNDS
5 Shoulder to Overhead
80 Single Unders
Immediately Into
Max Front Squats in Time Remaining
RPE 7

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1&2 - Cardio Choice (Nasal Breathing)
MIN 3 - :45 Box Prayer Stretch

Biceps Curls with Dumbbells

4 x 16, alternating.

After Each Set Practice 1:00 Double Unders

Go Every 3:30

3x
2 85%+
2 88%+
2 90%+

Nousu V1 painoon

1 maasta 1 riipusta

Floor Press
8-6-4-6-4-2
- Start Moderate and build to Heavy. The second wave should be heavier than the first.
- Week 2 of 5
- RPE 8

EMOM35

1. 8 Strict Pull-ups
2. 6 Devils Press 22,5/15kg
3. 12 DB Snatch alt 22,5/15kg
4. 5 TnG Power Clean 60/40kg
5. 12 Deadlift 60/40kg
6. 40 DU
7. Rest