CONDITIONING

3-5 rounds, rest as needed

1) 30-40sec D-Ball/Sandbag Carry
2) 20/15cal Ski Erg or other machine
3) 30-50 DU

RPE 3

This is with nice repeatable pace. You should be able to hold on a conversation.

Keskity tekniikkaan!

For Time

30/22 Calorie Row

... Directly into:

100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups

... Directly into:
30/22 Calorie Row

Front Squat
4x6r @ 75%
2-3min recovery

AMRAP 10min.:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
(Rx: 50/35kg)

• Stimulus wise, we are looking for a moderate weight, and one that we feel confident we could hang power snatch or overhead squat for 15 reps unbroken when fresh if we were to go for it.

Snatch complex
7 x 2 snatch high pull
(2s pause mid thigh) + 1 squat snatch (2s pause mid thigh)

1+2
Technical heavy

Optional Accessory

CONDITIONING

2 rounds for time:
500m Row
60m Sandbag/D-Ball Carry

RPE 3 to 4

You can do farmers carry or yoke carry or carry something heavy if you haven’t got D-Ball/Sandbag.

Find a heavy set of 5 reps in 20min.

Power Clean: 6 x 2. Rest 90s.
– add weight each set or technique work
– Reset on each rep