Warm up/ For quality: 2-3rounds
1) 20 x-jump
2) 15-20 wall squat
3) 10-16 snow angel
4) 6+6 windmill
5) 20 russian twist
*
For time:
6 rounds
25 Kbs/ DB swing
25 jump over KB/DB
GO FAST!

Clean & Jerk
3-3-2-2-1-1

STRENGTH (3/3)

4 rounds, rest as needed:

1) 5+5 Seated (floor) DB Press, tempo 30X1
2) 7-10 Ring Row, tempo 30X2

RPE 4 to 4+

5km Run for time:

5 RDS, AMRAP

60 sec on, 30 sec off

KB clean&jerk 24/16kg

CONDITIONING
6 rounds for time:

9 Thruster
7 Bar over Burpee
5 Power Snatch
60-90sec rest

Overall RPE 4

Target: unbroken sets with fast, but repeatable pace.

Loadings:

Rxd: 40/30kg
Masters: 35/25kg
Tailored: 30/20kg

With minimal rest;

5 x Wall Climb + hold at the top each rep
50 x Hollow Tucks
5 x Wall Climb + hold at the top each rep
50 x Prisoner Good Mornings
5 x Wall Climb + hold at the top each rep

CFCHatHOME

A lighter look at the situation

For Time:
21 Power Snatches 40/25kg
5 Rounds of "Cindy"
21 Overhead Squats 40/25kg
5 Rounds of "Cindy"
21 Squat Snatches 40/25kg

• One round of ”Cindy" is 5 pull-ups, 10 push-ups, and 15 air squats

3 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups 22,5/15kg
40 Double Unders

15min alkavalla minuutilla

1. 15 käsipaino vauhtipunnerrus
2. 15 bulgarialainen askelkyykky lisäpainolla
3. 15 etunojapunnerrus