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

Sumo DL 5 sets of 5

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(18)
4rds
25 burpees
400m run

gym goat(7)

Finisher
2 min IT stretch
50 w raise
50 double crunch

Aikaa vastaan:

• 20-18-16cal…→6-4-2cal soutu
• 10-9-8…→3-2-1 käsilläseisontapunnerrus

5sets, 1-2min rest between movements

1) 5-10 Strict C2B Pull-Up/Pull-Up
2) 5 -10 Weighted Ring Dip

Ohje: valitse taakka, jolla saat tehtyä ainakin 5 toistoa. Skaalaa tarvittaessa C2B tavalliseen leukaan. Jätä lisäpainot pois dipeissä, mikäli et vielä saa tehtyä niillä.

Power snatch 3RM

3 rounds
400m row
10 HSPUs

21-15-9

Overheadsquat 42,5 / 32,5kg
T2B

Timecap 12 min