12 min Amrap
8 c2b
8 push presses 60kg/40kg
16 pistol squats , alternating

Clean + tall clean
6x(2+1)x 60%

Go every 4:30 x 5 rounds;
500 Meter Row
1:00 Single Unders

• Looking for consistent or slightly increasing row speeds.

6 sets
4 min ON/2min OFF
Alt. A1 and A2

A1. 40/30 Cal
15 Burpee over bar
+
Max Power Snatches 60/40kg in the remaining time

A2. 40/30 Cal.
15 Burpee over bar
+
Max Power Clean & Jerk 60/40kg in the remaining time

10min alkavalla minuutilla

1. 50-60% max toistoista leuanveto
2. 50-60% max toistoista käsilläseisontapunnerrus

Snatch EMOM 10 min

Snatch 10x1 @ 85%

*Tsekkaa viime viikon painot.

Quick practice
+
Goal of setting a new unbroken set record!

GYMNASTIC CONDITIONING

Every 60-90sec x6

2-3 Rope Climb (1x legless if possible)

RPE 3+ to 4

Tailor the rep scheme to fit your fitness level.

CONDITIONING

3 rounds for time:

21/15cal Row
15 Thruster 42,5/30kg
9 Bar facing Burpee

RPE 4 to 5, hit this one hard! Furious with the rower, all sets unbroken. Gasping for air!

5min row/bike/airbike/DU
Then 3 rounds:
5 Double KS (eye level)
5 Double KB Push Press
5 Double KB Front Squat
5 Double KB Snatch (from hang)
5 Burpee over KB (lateral)

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Snatch Drills video