E90sec 4rounds

Snatch pull
Hang power snatch
Hang snatch

E90sec 4rounds

Snatch pull
Hang snatch
snatch

E90sec 6 rounds
Snatch

Tuloksiin merkitään vain snatch

Shoulder press

5x6
-Rest 2 min between sets-

*Lisää painoa viime viikkoon.

AMRAP 9
15/12 Cal. Row
8 Burpee over rower

Rest 3min

AMRAP 9
21 KB Swings 24/16kg
15 Toes-to-bar
9 Handstand Pushups

Rest 3min

AMRAP 9
15/12 Cal. Bike
15 Wall Balls

Rest 3min

AMRAP 9
100 Single Unders
20 DB Snatches 22,5/15kg
10 Ring Dips

30:00 AMRAP with Partner
20 Burpees
40 Russian Swings @24/16kg
40 Single OH KB Lunges total @24/16kg
1600 Meter Bike/Row/Ski/6 x Stairs

• Goal: Consistent pace, splitting all work evenly with your partner.
• Rx+: @32/24kg

3 rounds for quality
5 BAR MUs
5 T2B
5 scapular pulls
5 stand ups
5+5 side squats
5+5 pistol squats

3 kierrosta aikaa vastaan:

• 20 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)
• 10 toes-to-bar

2 minuutin tauko kierrosten välissä

8 @70%
2 @83%
8 @73%
2 @86%
8 @76%
2 @89%

Rest 2-3min...

strict pull up x 5-10
push up x 6-12
walk 150m

A.
Row/Run/Ski/Ab 3min

2-3 rds:
10 Air squat
10 Push up
10 Ring row

Mobility:
Squat / overhead

B.
Back squat:
3x15 / rest 90s.

C.
5 rds:
Strict Pull up x5-7
Strict HSPU x5-7
Rest as needed

D.
100 Sit up for time

For time
1000m Row
100 Push Press @35/25kg

PP light weight, big sets
Timecap: 12mins