ROW
4x
2rnd:
4min Easy pace 2..05-2.10
45sec Moderate+ pace 1.40-1.47
-rest 2min 30sec afert second mod. pace
-Yksi kerta on 2 kierrosta 4min+45s+4min+45s ja lepo
- Esimerkkisoutajan 500m = 1.40

Tekniikka: nilkan ja jalkaterän harjoitteet

5 sets (15min)
Every 3min, unbroken set of:
7 Power cleans, tng
7 Thrusters

Use 50-55% of 1RM Clean
Scale if needed!

FOR time:

"Annie"
50-40-30-20-10reps of:
Double Unders
Situps

rest 3min

5 Rounds of
CINDY

rest 2min

3 Rounds of:
5 Handstand Pushups
10 HR Burpees

12 min OTM
1) 50 DU UB
2) 4 bar MU

Intervals

4x
1 min row for cal
1 min rest
1 min max rep KB-swings
1 min rest
1 min max rep burpees
1 min rest

For 10mins alternating with partner

Hlö 1 tekee 1min sisällä:
10 bar over burpees
Max reps thrusters 25/35kg

I go you go -style
Tulos on thrusterien yhteenlaskettu määrä

10 sumo deadlift 3s. jarruttaen alas
50s. D-Ball Hold on chest/Front rack hold kuulilla

Team of 2
AMRAP 30 mins
800m Run
40 Squat Snatch @50/30kg
40 T2B
80 Cal Row

4 Rounds of:
20s Max Reps Squat Cleans 70/47.5kg
Rest 2:00

• Score total reps