For Time:

• Hang squat cleans 18 reps (75 %of 1 RM HSC)
• 18 Burpee box jump overs

7 rounds for time:

15 Sit-Up
12 KBS / DB Swing
9 Up&Down

This is a repeat from week 13. Can you push it harder?

Tailor the number of rounds to fit your fitness level.

20 minutes:

• 3-position power snatches

AHAP. Good technique. Don't go too deep. Squeeze the barbell.

6x 4 min työtä / 1 min lepoa

1. Row, + 10s soutocooper vauhti.
2. Burpee
3. AMRAP: 20 kb swing 16/12 + 20 squat

Joka kerta kun pysähdyt, pidä 10s pakollinen tauko.

Power snatch

2 - 2 - 2 - 2, 40-50% max, rest 2 min.

Power clean & jerk

2 - 2 - 2 - 2, 40-50% max, rest 2 min.

Keskity nopeuteen ja tekniikkaan. EI ole tarkoitus tehdä isolla painolla.

20 AMRAP:
5 pull-ups
10 push-ups
15 squats

10min Mobility

Rolling
Couch stretch
Pigeon Pose

then

45min

YGIG
800m RUN
ROW

HR 60-70%

50 min AMRAP

100 Single unders
20 slamball
2 min practice skill of choice
40 cal assault bike/C2 bike
20 hollow rocks
2 min practice skill of choice
40 cal ski/row
20 abmat sit up
2 min practice skill of choice

For Time:

400m Run
21 DB Snatch 22,5/15kg
21 T2B
21 DB Over Burpee

400m Run
15 DB Snatch
15 T2B
15 DB Over Burpee

400m Run
9 DB Snatch
9 T2B
9 DB Over Burpee

TC 25min!