CONDITIONING

20min Max Cal Airbike

RPE 5 (maximum effort)

Speed Floor Press: 9 x 3 @55% of 1RM Floor Press, every 60s.
- 3 Sets Close Grip
- 3 Sets Medium Grip
- 3 Sets Wide Grip

3 Rounds for Time;
15 Strict Pull-ups
15 Burpee Box Jumps w. step down (61/51cm)
15/12 Calorie Row/Ski/C2 Bike or 1 x Stairs or 10/8 Assault Bike Cals

• 15:00 Time Cap
• Rx+ Option: Add 15 Dips (ring, bar) after pull-ups
• Pull-Up options: less (3-5 sets per round), :30-:45 worth of negatives per round, ring rows.

Optional Accessory

GYMNASTIC STRENGTH

3-4 rounds, rest as needed

1) 15-30sec Ring Support
2) 15-30sec Chest to Rings Hold
3) 15-30sec Hollow Hold

RPE 3+ to 4

20min alkavalla minuutilla

1. 3 raaka tempaus
2. 12/10 cal soutu

"Sicko Mode"
For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike ...
Directly into:
21 Hang Clusters (135/95)

5 sets of:
Back Squat 3 x 3 @20X0 + 2 x 3 @21X0 HUOM! Stoppi pohjassa!
Rest 10 s.
Box Jump x 3 korkea
Rest 3 min
Loads 82+ % of 1RM

Build up to a heavy single power snatch for the day.

Jos 1RM tulee helposti vastaan, niin ota treeni tekniikkaharjoittelun kannalta.

"Water Break"
Part #1
AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Rower
27/21 Calorie Row

Rest 4:00
"Water Break"
Part #2
AMRAP 4:00
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Rower
21/15 Calorie Row

Rest 4:00
"Water Break"
Part #3
AMRAP 4:00
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Rower
15/12 Calorie Row

For Time:
50 Power Cleans 70/50kg

On the Minute: 5 Toes to Bar