Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today's ""heavy"" Front Squat.

6 rounds, E5MOM: Row 30/20kcal, 8 Burpee Box Over,

Ohje: ota tämä harjoitus matalalla sykkeellä, tarkoituksena on liikkua hyvin ja hieman hikoilla ja hengästyä. Ei maksimisuoritus! Skaalaa tarvittaessa soutua, sinulla pitäisi mennä alle 2min soutuun.

Snatch
E2MOMx3 Snatch x3 (Nousevat painot)

• 2 minute varied wrist prep

• Warm up circuit. You'll need a mat and to claim a space on the rack

30:10 x 2 (8 minutes)

alternating lunges + rotation
passive hang
inchworms + scapular push ups
alternating CKC shin box + hip extension
beast waves
prying squat + alternating t-spine rotations

12 minutes

4 kierrosta aikaa vastaan:

• 300m soutu
• 15 istumaannousu
• 15 etunojapunnerrus
• 15 shoulder to overhead (N 30kg / M 45kg)

2 minute varied wrist prep

4 minutes AMRAPretty
Beast Wave x1/
Beach reach x1/
Scorpion Reach x1/

In Spot,
Leg Swings
Floor Sweeps
High Kicks

10 minutes

1) 10 min. AMRAP:
- 10 Total 1-Arm Alternating DB Snatches @ 30-50/15-35 lbs.
- 10 Cal. Bike/Row/Ski
- 10 Total (5/arm) Renegade Rows @ same weight as DB Snatches

. . . 2 MINUTES REST AND IMMEDIATELY INTO. . .

2) 10 min. AMRAP:
- 8 Ring or TRX Rows
- 8 Burpee Box Jumps @ 24/20 in.

. . . 2 MINUTES REST AND IMMEDIATELY INTO. . .

3) 10 min. AMRAP:
- 25 Double Unders/75 Single Unders
- 10 KBS to Eye Level @ 35-53/16-53 lbs.
- 10 (Total) Box Split Jumps (5/Leg) @ 20 in.

10 x 2 position squat snatch (hang,floor)

75-85%

EMOM 20:
A. 30s HS-hold
B. 30s Plank
C. 10 Hollow rocks
D. 10 Air squats

Alternate btw a, b, c and d.

For time:

7x500/400m Row (1:1 work/rest ratio)
During the rest:
10 STOH 45/30kg
10 Weighted sit-up with DB on your chest 15/10kg

Then

7x400m Run on skillmill (1:1 work/rest ratio)
During the rest, unbroken complex of:
6 DL 45/30kg
5 Hang power cleans
4 Front squats