4 x 2

@ max 75% of 1 RTM

40 min running clock:

400m Run

-

2 Rounds:
15 Push Up
15 Barbell Row
15 Barbell Shoulder press
15 Back Squat
15 Bicep Curl
15 Sit up

@ ~70% HR

3 Rounds

4 - 3 - 2

30s rest between sets, new round every 05:00

@ 70% of max DL

E90s x9

4x2 hang clean
5x1 hang clean

Front squat (pause)

5x3
(04X0)

Drop snatch, paino päivän kunnon mukaan. Liike nopea ja hallittu.

2 - 2 - 2

3x10 with kettlebells or dumbbells

Strength (load)

Back squat
12-10-8-6-4, AHAP.

Accessory:

5 rounds of:
10 Reverse hypers
10 Heavy KBS

Rest 2 minutes between sets. Go heavy.

Then

50 weighted sit-ups. Split as needed

AMRAP15

10+10 db snatch 45/25 lbs
10 box step over
10 abmat sit up

4 AMRAP
5 Push-ups
10 Wallball shots, 20/14

Rest 2 min

4 AMRAP
5 T2B
10 Box jumps

Tulos on yhteenlasketut toistot molemmilta kierroksilta.