Open 12.3
18min

15 boksihyppy
12 vauhtipunnerrus 53/35kg
9 varpaat tankoon

Yritä pitää tauot minimissä

Optional Accessory:
STRENGTH

EMOM x8 (4 rounds)

1) 20m Double KB Front Rack Walk
2) 10 Double KB Front Squat

The first movement is walk, NOT walking lunge.

RPE 3 to 4, go by feel.

Optional Accessory
GYMNASTIC STRENGTH

5 rounds:

10-15sec Flutter Kicks video
50-45sec rest

RPE 3 to 4

WEIGHTLIFTING

A:

Power Clean & Jerk

EMOM x9

Add loading by feel and find heavy of the day.

B:

PC+Jerk EMOM x7 with 75-85% of A

CONDITIONING

4 x E9MOM: 4x6min rounds, 3min rest

Run 800m + remaining time from 6 minutes:
AMRAP of: 10 Single Arm DB STOH @30/20kg + 5 Bar MU

RPE 4, very heavy breathing

6minutes of working time, with 3minutes of rest each round. Keep a repeatable pace, but hit these intervals with very heavy breathing. You should have 90+ sec time to do the AMRAP, if not tailor the running distance.

Tailoring options:

Run 800m→ Run 600m
DB STOH→ decrease loading
Bar MU→ Lower rep scheme 5→ 3 or with Jumping Bar MU

10min AMRAP:
20/15 cal erg
10+10 db one arm oh lunge
20/15 cal erg
10+10 db one arm push jerk

Rest 2min

10min AMRAP:
40m shuttle run
20 sit-up

For time:
50-40-30-20-10:
Air Squats
Box Jumps w. step down @61/51cm
Anchored Sit-ups
Push-ups
Wall Balls @20/14lbs
*Both partners run the stairs after each completed round.

• Cap: 30:00
• Rx+: 25-20-15-10-5 Reps of Strict Handstand Push-ups for Push-ups

Tabata for DU`S

Back squat

4x3

*20 min aikaa tähän osioon
* n. 2min tauot sarjojen välissä.
*Jätä 1 toisto "tankkiin"

3x5 Heavy snatch Push press