10x 2min on / 1min off
20 wb + 20 burpee + 20db snatch 40/30lbs+ 20stoh 40/30kg + 20 box jump
- Tavoite: tasainen tahti koko reenin
- Jatketaan siitä mihin jää, ei aina alusta kun alkaa uusi 2min

3x
New every 3rd minute
30/23 Cal.
+
4x
New every 2nd minute
21/15 Cal.
+
EMOM 5
13-15/10-12 Cal.

*Cals on a machine of your choise

AMRAP 16:
30 Dumbbell Hang Clean and Jerks (22.5/15kg)
25/18 Calorie Bike erg.
20 Lateral Barbell Burpees
15 Deadlifts (110/75kg)

3 supersets:
15 1 arm DB rows
15 V-ups
- 90sec Rest btw sets

• Use 25kg plate under your feet
• Start from 70% and build to heavy
• No TnG, deadstop lifts
• Rest 2-3min btw set

Optional Accessory
CONDITIONING

For time:
21-15-9 calories

Airbike
Row
Ski Erg

RPE 4

If you don’t have all 3 machines, you can tailor one to 300m-200m-100m run

8x5 Weighted strict ring dips
- Rest 90-120sec btw sets

Olympic weightlifting technique

Käytä tunti hyödyksi ja treenaa tekniikkaa.

6x
New interval every 5th minute

A) 20/15 Cal. BikeErg
15 Box Jump Overs
10 Burpees

B) 50/40 Cal. Row

C) 20/15 Cal. Echo Bike
20/15 Cal. SkiErg
20 Wall Balls

Build to Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch