0-14 min
Amrap
20 cal ergo
10 Wb
(Takaseinä)

15-29 min
EMOM
4-8 DB Snatch 22.5/15
4-8 Box Jump over
(keskellä)

30-44min
Amrap
5 T2B
5 HSPU
5 OHS 30/20kg
(vihreä seinä)

45-59min
7 rds
Run 200m (2rds käytävässä)
15 KB Swing 24/16
( oven vierus / pieni puoli)

60-74 min
Amrap
5 Pull up
10 Push Up
15 Sit Up
(Kuvaseinä)

75-89 min
EMOM
Odd min 8-12 Thruster 30/20kg
Even min 8-12 SDHP 30/20kg

Hang snatch + snatch balance 6x(2+2) x 60%

2 km soutu/hiihto tai 4 km pyörä
100 askellus laatikolle
50 kahvakuulaheilautus
1 km soutu/hiihto tai 2 km pyörä
50 kahvakuulaheilautus
100 askellus laatikolle
2 km soutu/hiihto tai 4 km pyörä

Each for time:
10 x 250m Row
- Rest 1:30 btw sets

Goal:
This work:rest ratio is way over 1:1, so take advantage of the extra rest and push yourself on each interval to a max effort to test your threshold.

5 sets of Deadlift
Sets 1-3: 7 @70% 1RM
Sets 4-5: 5 @80%
- Rest 2min btw sets.
- All reps must be deadstop reps.
- Use straps if available.

Rest day - what did you do?

A,
2 RM overhead squat from floor
- build to max weight in 15 mins
- optional : practice OHS @70% load

B,
2 rounds for time
20 power snatch @43/30kg
20 front squat
20 deadlift
20 bar over burpee
1 mins REST
Goal : sub 8 mins each round
Timecap : 18 mins

21-15-9
Sumo Deadlifts @100/70kg
DB Box Step-ups total @22,5/15kg @ 50cm box
Timecap: 10mins

Extra:
Rower Hamstring Curls: 3 x 8. Rest 60s.

Part 1.
OTM 5 min
Shoulder press x 4 - 6 (65 - 75 %)

Rest 2 min

Part 2.
OTM 5
Pull up x 4 - 6

*This program will last 3 weeks.

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