Metcon (reps)

6 rounds:

AMRAP in 2 minutes:
200m run
ME Squat snatch on the remaining time. 70/45kg

Rest 2 minutes after each round.

Accessory:

2 x 3 min standing abs with band.
2 min rest between sets.

Metcon (reps)
AMRAP in 4 minutes of:
60 Double-unders
30 T2B
ME Medball cleans

Aikaa vastaan:

61m askelkyykkykävely käsipaino pään yläpuolella (N 15kg / M 22,5kg)
50 boksille astunta (N 15kg-50cm / M 22,5kg-60cm
50 käsilläseisontapunnerrus (tiukka)
61m käsilläkävely

Timecap 10min

5 Sets of 2 (Building on Last Week)

7 Second Negative, 3 Second Pause in Bottom

12 min EMOM
4 cleans + 3 front squats 80kg/55kg

EMOM 10
Clean + 2 Jerks
• Start at about 65% of 1RM and work up to heavy of the day

Bike/Row 20/25 cal
10 x Thrusters (42.5/30)
8 x T2B

Midline accesory 15 minutes for:

10 Strict TTB/ knee raise

Side plank hold 0:30+0:30

5+5 one leg deadlift w/ KB

In a 15 Minute Window:
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)

In Time Remaining…
Build to a 1RM: Squat Clean + Hang Squat Clean + Jerk

Squat Clean + Jerk 2+1

Start @ 65-70%