4 kierrosta aikaa vastaan:

• 30 boksihyppy (N 50cm / M 60cm)
• 30 istumaannousu

8:00 Deadlift + Helen
12:00 Mobility
16:00 Deadlift + Helen
17:00 Core
18:00 Deadlift + Helen
19:00 Core

CONDITIONING

For time:

2 Rope Climb
15 OHS @60/40kg
2 Rope Climb
15 Power Snatch
2 Rope Climb
15 Thruster

RPE 4, very heavy breathing, but not all out.
Tailor the workout to fit your fitness level (1 rope climb, decrease the loading).

1.) 3 Front squats
2.) 6 Back squats

(@55%/Back squat 1RM)

WEIGHTLIFTING

Squat Clean Double. Drop and Go.

Every 60-90sec x9

1-3 RPE 3+
4-6 RPE 4
7-9 RPE 4+

Wod
6 min amrap
8 Clean and jerk 45/30kg
10 Pull up

AMRAP 14

50 Wallball 9/6kg
4 Back Squat 70/50kg
200 m run

Clean
Hang Clean
Front Squat

Start 60-65%

CONDITIONING

EMOM x12 (4 rounds)

1) 7 Thruster + 14 Air Squat
2) 7 C2B + 14 KBS
3) rest

Overall RPE 4

Pick a heavy loading. This one is shorter and it should start to feel quite spicy with final round. Tailor the rep sheme to fit your fitness level (badasses do 10-14 C2B, and use a 32/24kg KB)

Optional Accessory

CONDITIONING

50-40-30-20-10 cal Row
10-20-30-40-50 cal Airbike/C2Bike

RPE 3 to 4, go by feel