Hang Cleana 2x3x65%, 4x2x75%
HBH to L-sit 5x3

Aerobic capacity

5 rounds (5 kierrosta)

Running
800m @ easy pace (rauhallista juoksua)
300m @ fast pace (kovaa juoksua)

3min walking between sets (3min kävely kierroksien välissä)

Power snatch
6x2 70-80%

5x6min AMRAP (3min rest)

A) 15/10 Cal. Bike/Ski
10 Burpees

B) “CINDY”

C) 12 Box Jumps
12 Overhead Squats 42,5/30kg

D) 20/15 Cal. Row
15 Wall Balls

E) 16 DB Snatches 22,5/15kg
12 HR Pushups

Find a heavy 4 in 20min.

16 min E2OTM
ME row calories

Bench Press
5-3-1-1-1

For time:
30-20-10
Front Rack Reverse Lunges @60/42.5 (total reps)
10-20-30
Toes to Bar

• Rx+: @70/52.5kg
• 10:00 Time Cap

Work up to heavy
Power Snatch + Hang Squat Snatch + Overhead Squat

Buy in
500m Row
then rest of the time
8 x Thrusters (42/30)
8 x Bar Over Burpee