Weightlifting CFELeon vetämä painonnosto. Front squat5 x 3-4 front squat - leave 1 rep in the tank - rest 3-4 min btw sets 1. “Death Race”5 Rounds: 15/10 Calorie Assault Bike 10 Burpees

Push presspush press - find a heavy set of two in 15min Push pressEMOM 5 x 4-6 push press AMRAP8AMRAP8 5-8 strict pull ups/ c2b/ 2-3 bmu 12 kb swing 32/24kg 30 du`s

Hang power snatch6-8 x 2 hang power snatch - from hip height 2-position snatch5-7 x 2-position snatch - mid-thigh + below knee - snappy weight

Gymnasticsvoimistelua Walking lunge4 rounds for quality 12-15 + 12-15 behind the neck walking lunge - rest as needed Metcon5 rounds for time of: 20 db deadlift 45/35lbs 20m farmers walk 10-20 push up 20m farmers [...]

LepopäiväRest day - what did you do?

Metcon4 x 4min on / 2min off: A)Buy in: 24/20cal row AMRAP: 6 burpee over rower + 6 db snatch 35/25lbs B) 2 rope climb 40 DU/crossover single-under EMOM9EMOM9: 12 (6+6) double kb gorilla row [...]

LepopäiväRest day - what did you do?

Weightlifting CFELeon vetämä painonnosto. Push presspush press - find a heavy set of three in 12min Push pressE90SEC 5 x 4-6 push press AMRAP10AMRAP10 1 shuttle run (10+10m) 1 strict pull up/ c2b 2 shuttle [...]

Front squat2 x 5 + 2 x 3 front squat - leave 1-2 reps in the tank - rest 3 min btw sets Metcon4-6 x 1min on/ 1min off alternating between 8-10 double db hang [...]

2-position power snatch5-7 x 2-position power snatch (mid-thigh + below knee) - keep the weights snappy Snatch complexE90SEC 10 x snatch + hang snatch + ohs