Snatch Pull

3 Sets 3 @ 55 - 60% OF Deadlift 1RM

Go Every 3:00

Aikaa vastaan:

• 45 maastaveto (N 70kg / M 100kg)
• 45 wall-ball 3m (N 6kg / M 9kg)
• 45 leuanveto
• 45 AbMat-istumaannousu
• 45cal soutu

Time Cap 16min.

Every 4min for 4 rounds
300/250m row
6 squat clean thruster 60/42,5

2-4rounds:

10-20s ring support
10-20s hollow hold

"Filthy Fifty"

For Time
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell swings USA 16/12kg
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double-Unders

Timecap: 30 mins

AMRAP 15 mins
12 Alt. V-up (6/6)
15 Push-ups
400 Meter Row /400m Ski

Extra:
Tabata Pallof press
4 sets of
:20 LEFT
:10 rest
:20 RIGHT
:10 rest

Cleans, 6 sets
1 hang clean to 2 power clean=1
focus on catching high to limit reset

A. EMOM 16 (gymnastics)
8-12 Pullups
12-16 Pistols
8-12 Toes to bar
8-12 Handstand Pushups

Rest 2 min

B. EMOM 16 (strength, heavy weights)
8-12 DB Snatches
8-10 Wall Balls + 6-8 Box Step-Ups (with Ball)
8-12 KB Swings
8-12 SA Overhead Walking Lunges

Rest 2 min

C. 5x
1min ON/1min OFF
5x7,5m Shuttle Runs
+
Max Calories

High speed calorie chase 🚴🏽‍♀️💨

• @83%
• NO TnG, deadstop lifts!!!
• Rest 2min

1. High pull up / BMU x3-6
2. KB offset pushup x 5/5
3. Lunge with cross leg swing x 8/8
4. Landmine rotations 8/8
5. Plate shoulder raises x 10 + plate front straight arm raise x 10

3 rounds