21-15-9:
- Power snatch
- Overhead squat
- Box jump overs

Rx: 42.5/30kg

(Time cap: 9min.)

RestDay!

8-9 Painstorm XII
12-13 Painstorm XII
16-17 Weightlifting, Clean
17-18 Painstorm XII
18-19 Mobility
19-20 Basic Endurance CrossFit

10 min AMRAP
6 HSPUs
12 Goblet squat 24kg/16kg
24 DUs

AMRAP 18:00 of:
30m Split Carry 1 KB Overhead + 1 in Front Rack (change sides half way)
30m Sled Push @ small sled and light
Rest 1:00-1:30 between efforts.

• Score = 19.2 guesses

Kyykky 3x7xmax8

SitUps 5x10-15 (lisäpaino niskassa)

Penkki käsipainoilla 3x10-20

Facepulls 100 toistoa

50 x HSPU
100 cal Ergo
50 x DB Thrusters 22/15
100 cal Ergo
50 x Ring Dips
100 cal Ergo
50 x DB Thrusters 22/15
100 cal Ergo
50 x HSPU

For time:

50-40-30-20-10 reps of:
Calories row
Air squat with medicine ball in carry. 20/14lb

Soudussa yksi happi per veto. Lähde rauhakseen liikkeelle ja yritä kiristää tahtia loppua kohti. Yritä myös ilmakyykyissä löytää tahti hengityksen mukaan.

EMOM 16
(1) 15 Wall Balls
(2) 5 T&G Power Snatches (use weight you can go t&g with)
(3) 8-12 Toes-to-bar
(4) 12-15/8-12 Cal.

Snatch E2MOM 30 min

3 snatches on the every other minute for 30 minutes.
Use 60-80% of 1RM snatch. Increase weights three times during the workout.

Optional Accessory

CONDITIONING

10-1 Box Jump 75/60cm
1-10 KBS

On 3-2-1-Go! Do 10 Box Jump and 1 KBS, next round 9 Box Jump and 2 KBS. Final round is one box jump and 10 KBS.

RPE 3-4

Target: all reps unbroken