Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(16)
3rds
15 snatch 75/55-*95/65
200m run
15 hrpu/*hspu
200m run

work up to hvy snatch(8)

afterburner(1)
max cal row

Finisher
2 min hip opener
30 cuff iso
100 flutter kicks

12 min AMRAP
10 C2Bs
200m run
10 OHS 50kg/35kg
20 hollow rocks

Metcon:
AMRAP 5
10 burpee bar touch
10 T2B
rest 1:00
AMRAP 5
10 1arm KB push press
10 pull ups
rest 1:00
AMRAP 5
10 steps KB front rack lunge
5 push ups
10 steps KB front rack lunge (other side)
5 push ups

Gymnastics strength:
3 sets of
0:45 max reps C2B pull ups
0:15 rest
0:45 max reps HSPU
0:15 rest

Weighted pull ups 3x50%, 3x60%, 4x1x90%

EMOM3 x 8

3-Position Snatch eli TEMPAUS x 3 50-70% nousevalla painolla.

• High Hang Taskulta
• Mid-Thigh Polvelta
• Floor Maasta

Älä pidä kiirettä sarjassa mutta TEMPAA NOPEASTI yksittäinen tempaus koska tempaaminen on nopeutta vaativa liike

Active recovery and mobility

3 rds

500m row
15 strich pull ups
15 strich TTB

+streching

4 rounds
5min on 5min office
1. 20 wallball 200m run
2. 20 box jump 200m run
3. 20 pull ups 200m run
4. 20 dips 200m run

2min ME 60kg/40kg

3 deadlifts

3 hang cleans

3 jerks

1 min lrest

2 min ME

thrusters