Cleans
10x1 (every 20sec)
10x1 (every 30sec)
10x1 (every 40sec)

6 set: Prowler Push 20m, fast + 5 High Box Jump

Use AHAFA weights, but the prowler must move all the time. No stopping when you start pushing. Rest 3-4min between sets and do 5 high box jumps during the rest period.

Squat snatch technique at 15:00

Active recovery workout at 18:00

“Mixed Girls”

5 rounds of “Mary”
5 HSPU
10 pistols
15 pull ups

“Annie”
50-40-30-20-10
DU
sit ups

“Double KB Isabel”
60 KB snatch 24/16 (or 30 dual KB snatch for 30 reps)

10min EMOM
5 T&G Power Snatch + 5 Overhead Squats
AHAFA

14min EMOM:

1) 10 KB C&J, AHAFA
2) 30-50 DU

Scale if needed. Not all out effort.

Row 5 or run 5k. If you run don't forget to bring your running shoes!

AMRAP 10 min

20 WB
20 situps

Rowing intervals

3 min EMOM for 36 min
row for distance
rest
max rep DU
rest

Osa A:

10 x 1min intervalli
kierros vuorotellen
10 tangon yli burpee + maksimi toistot thruster

Tulos thrusterien lukumäärä.

1min lepo

Osa B:

4min aikaa: Etukyykky maksimi toistot 70-80kg/50-60kg

4min aikaa: Lattiapenkkipunnerrus maksimi toistot 50-60kg/37,5-42,5kg

3min aikaa: Leuanveto maksimi toistot

"kumpikin kilpailija tekee saman ajan sisällä"

Tulos: Kaikki toistot yhteen laskettuna.