Five rounds for time of:
12 Deadlift 70/50
9 Hang power clean 70/50
6 Push jerk 70/50
Katleena Kärkkäinen is going to compete in Winter War 2017
On the minute for 40 minutes:
1st erg calories
2nd walking lunges
3rd ring scapula rows
5th russian twists with a medicine ball 20/14
6th russian kettlebell swing 24/16
7th back extension
8th thruster 20/15
Keep a conversational pace throughout the workout. Goal is not repetitions but maintaining as low heart rate as possible.
Joosua Eskelinen is going to compete in Winter War 2017
Every 30 seconds for 15 minutes:
1 clean & jerk
The goal is to go relatively light and technical throghout the workout.
Clean is squat and jerk in split.
Mikko Vihtola is going to compete in Winter War 2017
10 seconds work followed by 20 seconds rest,
move from one movement to another for 10 rounds:
rest 1 interval
accumulate 2 minutes
Alternating 5 rounds with a partner:
2 wall climbs
ring support for 20 seconds
20 hollow rocks
20 arch rocks
Lauri A. & Jura A.