A.
Five sets of:
Push Press x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds

B.
For time:
Run 600 Meters
30 Barbell Thrusters
Run 600 Meters

3 Rounds for quality:

1 Rope Climbs
6-8 Rollouts
6/6 Saxon Side Bends (plate)
10 V-ups + Knee hugs (10x(1+1))

Start up(10)
stretch w/coach
pvc warm up

drop snatch-3x1(7)
high hang snatch-3x2(7)
sq sn 5x1(13)

Metcon
5rft
10 db snatch 45/35
10 box jump overs 24/20

Metcon-comp
5rft
6 snatch 135/95
8 box jumps 30/24
250m row
1 legless rope climb

Finisher
60 rtw
1 min hamstring stretch per
1 min chest opener
2 min lax shoulder smash

AFAP (As Fast As Possible)
1000m Run
-Then 3 rft of
12 Handstand Push Ups
15 Overhead Squats 40/30kg

AFAP (As Fast As Possible)
100 Shoulder to Overhead 60/42,5kg
*Every time the bar is lower then the shoulders perform 30 Air Squats

12 min EMOM, 1 deadlift -30kg of your 1RM, or 70% if your 1RM is under 100kg

Alku"Lämpäksi"
OTM5
Hang power snatch 5-8 reps
OTM5
OHS 5-8 reps
OTM5
touch&go squat snatch 5-8 reps

Then

30 Clean&Jerks for time,
50/70 tai sopivaksi skaalattu!

Aika kohtaan merkkaa c&j treeni:

Muut kommentit :

Curve sprint then straight to ski erg then rest

0.04miles then 30m
0.06 then 40m
0.08 then 50m
0.10 then 60m
0.12 then 70m

If bonus rounds, stay with 0.12miles but keep adding 10m to the ski erg.

15mins

100 DUs
100 cal row

For time: 21-15-9
- PULL-UPS
- PUSH-UPS
- WEIGHTED SIT-UPS