For time:
50 Double Unders
40 Box Jumps
30 DB/KB Snatch 22,5-25/15-16kg
20 Pistols
10 Thrusters 60/40kg
20 Pistols
30 DB/KB Snatch
40 Box Jumps
50 Double Unders

Seated High box jump 4x6
Start by sitting on a box

Run 1.8km for time

Build to a Heavy Single

“Upperbody armor”
3 sets:
10 strict press
rest 30s
10 floor press
rest 30s
10 diamond push ups
rest 1:00

power snatch + ohs

5x(1+1)@heavy singles

SO 2:00

1) Power Clean: 1RM. Rest 2:00
– Take 8-10 sets and build to a new 1RM.
– Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

2) Power Clean + Front Squat + Shoulder to Overhead: 3 x 1 + 2 + 2. Work up to metcon weight. Rest 60s.

In 12 minutes find your highest box jump of the day.

2 kierrosta kevyesti:

1 km soutu
1 mile assault bike
1 km soutu
1 mile watt bike

Vastukset itselle sopivat. Ajan voi kirjata ylös, mutta tee omalla vauhdilla.

Dbl KB Rack Position Focus Points:
- full tension - pull armpits to hips to engage lats, quads|gutes|core all engaged
- vertical forearms tight to ribcage,
- thumbs at collarbone,

15s hardstyle plank
15s transition
15s rack hold
15s transition

x3
3:00 minute series
7 minutes with explanation