CONDITIONING

For time:

Run 1600m
Then 3 rounds:
12 Hang Power Snatch 40/30kg
12 Bar facing Burpee
Cash out:
Run 800m

Overall RPE 4

Target: unbroken barbell sets. Run fast with very heavy breathing.

Penkki 5x5x78%

Facepulls 100 toistoa

Etunojapunnerrus 100 toistoa

Yhden käden kulmasoutu 50 toistoa / käsi ("yhteen putkeen")

In teams of 3
alternate rounds to complete 10 rounds each for time of:

4 Power Cleans (40 / 60 kg)
6 Box step up (50 / 60 cm)
10 American Kettlebell Swings (20 / 26 kg) pään päälle

Core stuff:

30 sec on / 30 sec off

1) 30 sec on / 30 sec off x 4 Abmat sit-ups
2) 30 sec on / 30 sec off x 4 Back extension

Grab a partner and a barbell and do 100's.
Both do 100 reps of each, broken into 20's, you go I go style.
- Barbell bicep curl
- Standing barbell overhead tricep extension

4 x 10 rep

Every 2 minutes, for 8 minutes (4 sets):
BB Zombie Hold Walking Lunges x 6 / leg

"Cindy"
AMRAP 10'
5 pull up
10 push up
15 air squat"

Clean and Jerk 3x6x60% as fast as possible

2000m row test