400m run
15 Thrusters 25/20 kg
10 Burpees

15 min cap

"Jack Squat"
Wearing a 20/14# Weight Vest:
21 Front Squats,
21 KB Swings,
400m Run
15 Front Squats,
15 KB Swings,
400m Run
9 Front Squats,
9 KB Swings,
400m Run

Rx Barbell – 135/95
Rx Kettlebell – 70/53

Halting Snatch Pull

Halting snatch pull 4x5 @100-110% of max snatch

= Tempausvedot holdeilla eli pysätys säärellä, polven päällä ja sitten tempausveto. Alastulo myös pysätyksillä.

Optional Accessory
CONDITIONING

E4MOM x4

16/12cal Airbike
8 C2B/Pull-Up
4 Burpee C2B/Pull-Up

Yep, there are two movements that have pull-ups. These intervals are sprints, hit the airbike hard!

Target: Pull-Ups unbroken
Overall RPE 4

A) 30sec HS-hold
B) 10 Pull-ups
C) Rest
Alternate btw a, b and c.

Optional Accessory

GYMNASTIC STRENGTH

3 rounds, 20sec ON, 40sec OFF

1) L-Sit
2) Wall Sit (loaded)
3) Hollow Hold

RPE 3+ to 4

snatch w/3 sec lift-off
- 70%x3, 75%x3, 80%x3

For time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Hang Power Clean + Shoulder to Overhead @42.5/30kg

Time Cap: 16 mins

For time:
1600m Run
20 Deadlifts 100/70kg
40 DU
800m Run
40 DU
20 Deadlifts 100/70kg
1600m Run