Raakatempaus + tempaus polvelta
7x70%-nousu raaka max

Snatch Drop ponnistus kulmasta + snatch balance, niin ylös kuin Droppi onnistuu

Te-otteella maastaveto tanko liikkuu kokoajan

5x8@75-90% Te

Tempausveto + raakarinnalleveto + raaka työntö suoraan samasta vaudista kuin rinnallevedon kääntö

7 x (1+1+1) 70-90 % tempauksesta

Työntö telineiltä, 3 sek pause yläasennossa

7x2@70-80%

Vauhtipunnerrus + työntö, suoraan alastiputuksesta

6x1+1@60-70% työnnostä

In 30 minutes in teams of 2 complete:
150 Wallballs (20/14)
150 Burpees
Then with the remaining time: Max Distance Farmer Carry (32/24kg)

• This workout can be done however needed ie. split into rounds.
• Rx+: Heavy Farmer Handles for farmer carry

Strict Pull-ups: 3 x submax: Rest 2:00 between sets
Set 1: Wide Grip, Pronated
Set 2: Shoulder Width Grip, Supinated Grip
Set 3: Close Grip Supinated Grip

Scale with self- or partner-assisted
'Submax' means 1-2 reps short of failure, without losing form

Snatch 3 reps (drop and go), Every 90-120sec

Set 1&2@68-72%
Set 3&4@72-76%
Set 5&6@76-80%

For Time (in a Team of Three)
148 x Kettlebell Swings (53/35 lb)
148 x Box Jumps (24/20 in)
148 x Air Squats
148 x Push-Ups
148x Burpees
148 x Pull-ups
148 x Sit-Ups with med ball, rotating change 6/4 kg
148 x Row (calories)
148 x Double-Unders
148 x Wall Balls (20/14 lb)
148 x TTB
148 x Push Press (43/30 kg)

AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/53)

Warm up(0:00-12:00)
Rowling x5
Penalty=burpees
followed by.....

:30 sec slow row
:30 sec walking samson

:30 sec moderate row
:30 sec walkout

:30 sec faster row
:30 sec cossack squat(deep side lunge)

followed by....Barbell warm up

Mobility(12:00-17:00)
Pigeon-1 min per
Wrist stretch-1 min
Front rack stretch-1 min

Skills/Teach(17:00-30:00)
Power clean -
Prep:
10 sec hold in receiving position
3 high hang power clean
3 hang power clean
3 power clean

Row-
Quick handle return
Range of motion
Prep:
100m row w/feet on top of straps to find ideal position
100m row strapped in maintaining position above.

Run through(30:00-35:00)
6 cal row
2 cleans

Metcon(16)
“Sweet 16”

On the Minute x 16 (8 Rounds)

Odd Minutes – 15/12 Calorie Row

Even Minutes – 3 Power Cleans

Athlete’s choice on loading

Opt(12)
1600m run/walk
3x3 back squat or box
4x1 clean climb to hvy
5x100m hill sprint
1 ring mu(form)+2 bmu x4rds or gym goat

Finisher
30 cuff iso per
30 arm circles
30 sec L hold/knee tuck hold
60 in and outs
1 mim hamstring per

15 min AMRAP
4 BAR MUs
12 air squats
30 DUs
200m row

Optional Accessory:
3-4 rounds, rest as needed:

20sec Flutter Kicks
3-5 Rower Pike-Up