Downhill skiing. Mark the hours
Laskettelua. Merkkaa tunnit

5x 3 power snatch 70-75%

For time :

35 Wallball Shots 20/14p
20 Push-Ups
25 Wallball Shots 20/14p
20 Push-Ups
15 Wallball Shots 20/14p
20 Push-Ups

CAP 11

1 Squat Snatch

@ 70-80% of today´s TM

"NEKALA"

AMRAP 10
3 power snatch@60/40kg
6 box jump over
9 air squat

For time :

21-15-9
Deadlift 100/70kg
Handstand Push-Ups

Target <- 6
TC 10

30min EMOM:

1) monostructural: row/assault/ski/shuttle run/burpee
2) 3-6 Slam ball over the shoulder + Burpee Pull-Up
3) rest

Scale if needed. This is not all out effort. You can do heavy hang power cleans if you don´t have sandbag/slamball.

CONDITIONING (13.8.2018)

4-6 rounds:
30sec ON, 30sec OFF (30min total)

1) KB/DB Thruster 3 for 1
2) 10m Shuttle Run
3) Double KBS (eyelevel)
4) KB Front Rack Box Step-Up
5) MU

RPE 2-3, go by feel, it is still our deload week

Loadings:
Rxd: 16/12kg
Masters: 16/12kg
Tailored: 12/8kg

Tailoring Options:

MU→ Bar MU or MU Transition with a band or Jumping MU

STRENGTH
3 rounds, rest as needed between

3 Front Squat + 5 Back Squat

RPE 3+ to 4

Try to add 5-10% compared to last week. Use rack to switch bar from front to back

Heaving. Feet remain flat against the floor throughout the movement.