8x 2min ON 2min OFF

A) Koneella kalorit

B) Amrap:
6 Boxin ylitystä
8 Punnerrusta käsien irrotuksella
8 Ilmakyykkyä

Tulos: toistot ja kalorit yhteensä

DELOAD

Easy aerobic conditioning

Alternate A & B for 40min with partner

A) Person 1:
10 KB swing
10 squat
10 sit-up
10 push-up
10 lunges
10 back extension

B) Person 2:
AMRAP easy row

30:00 AMRAP with Partner
30 x Cal Row
20 x Hollow Rocks
2 x Stairs
90 x Meter Farmer Carry @32/24kg

• Goal: This should be at sustainable pace throughout.

21/16 Cal Row
15 thrusters 40/30kg
9 Pull ups

Push Jerk
Build to a heavy double in 6 sets working on technique and building weight as you see fit.
Rest 90s - 2:00 between sets (heavier sets rest on the longer end)

• Option: Work on technique
• Improve on last week if possible

1x Hang snatch
2x Snatch balance
3x Push press (snatch grip behind the neck)

complex x 6

5 rounds for time:

21cal row
12 Burpee box jump-over
1 legless rope or 2 normal rope climbs

Cap 25min.

18min AMRAP
16 one arm DB shoulder to overhead 22,5/15
12 pistol squat
8 toes to bar

10km yhteislenkki
❄🏃‍♀️🏃🏃‍♂️❄

Päivän 3RM