For Time;

800m Run
50 T2b
40 Thrusters 40/30kg
30 bar over Burpees
20 snatches 40/30kg
10 Ring MU
800m Run

Time Cap 26 Mins

TGU 3 x 5 reps (5 left, 5 right)
Weighted Sit Ups 3 x 10 reps

Snatch Singles
1 rep every 30 secs for 8 Mins
70-80% of previous

Build up to a heavy 1Rm
Hang snatch + Snatch

Aikaa vastaan:

• 30cal soutu
• 20 box-over-burpee (N 50cm / M 60cm)
• 10 käsipainorinnalleveto(kyykkyyn) (N 2x15kg / M 2x22,5kg)

4 rounds:
Run 800m
Row 1000m

Ohje: tee harjoitus tasaisella tahdilla läpi. Soudussa pidä 3-5 sec nopeampaa tahtia kuin 5k soudussasi. Skaalaa tarvittaessa.

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Corework of your choice

Back Squat
60%/3
70%/3
75%/3
(80%3)3

5 x (Power clean + Hang clean + Jerk)

Everyone needs the following:
1 plate, 1 TRX, 1 space to call their own.

5 burpees
10 SL plate hops
15 broad jumps
20 two foot speed plate hops
25 hollow rocks

10 minute AMRAP

14 minutes

Back squat
65% x 8
70% x 8
75% x 6
80% x 4
85% x 4