On the 1:30 x 7 @ moderate weight

Clean pull
Hang Power Clean ( under knee)
Jerk Drive
Push Jerk

6x
3min ON/3min OFF

15/10 Cal
300m Run
+ Cal in the remaining time

A) Row
B) SkiErg
C) Echo/Assault Bike

"Daniel"

50 pullups
400 meter run
21 thrusters @43/30kg
800 meter run
21 thrusters
400 meter run
50 pullups

Timecap: 30 mins

Back Squat

3 x 3 x 65%
3 x 3 x 70%

Sendoff 2:00

5RFT:

500/450m Row
22-18-14-10-6 C2B

EMOM 15

1 minute : 2/1 Legless Rope Climb
2 minute : 5 Deficit HSPU 20/15cm
3 minute : 10 Box Over Jumps 24/20"

Snatch pull
4x3 @90% 1RM

3 Supersets of:
30m Skillmill Sledge Push
20m+20m KB/DB Suitcase Carry L+R
Rest 1:00 btw sets
- Choose a challenging weight for carry, but focus on keeping your core/midline straight and stable.

3 Supersets of:
10 Barbell Hip Thrusts (choose weight)
20 Banded Good Mornings
Rest 1:00 btw sets

Puijon portaat!

50 minuuttia erilaisilla askelpituuksilla.
Kolme vetoa täysillä (ei koske uusia portaita alhaalla eikä vauhtimäen alla olevia viimeisiä portaita)

Tai

40 min vauhtikestävyys lenkki.

Grettel

• 10 rounds for time of
• 3 clean and jerks
• 3 burpees over the bar

Or,

Ingrid

• 10 rounds for time of
• 3 snatches
• 3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

Scaling

Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

Intermediate Option

Same reps as Rx’d

♀ 75 lb. ♂ 105 lb.

Beginner Option

7 rounds for time of
3 clean and jerks or snatches
3 burpees over the bar

♀ 45 lb. ♂ 65 lb.