Maastaveto Max5
-myötäotteella
-5-8 noususarjaa

Kapea penkki 3x8 (40-50-60), 70% x Amrap

Vipunosto eteen levypainolla 3x20
-täysi liikerata

Tempaus kahvakuulalla 3x15 / käsi

Vasarakääntö yhdellä kädellä 3x15 / käsi

For time :

21-15-9

Deadlift 70/50kg
Bar Over Burpees

TC 10

Rest day - what did you do?

Rx´d

30-20-10
wallball
50 DU after each set of wallball

rest 5min

12-9-6
burpee over box
wall walk

Scaled

21-15-9
wallball
30 DU after each set of wallball

rest 5min

9-6-3
burpee over box
wall walk

A.1) Muscle snatch + ohs
2+1 ~12min

B.1) Front squat w/double bounce
8×2 adding weight

C.1) Slow pull snatch
Find 1rm

D.1) Dip clean
Adding weight to a heavy set of two

EMOM x 8 MINUTES
MIN 1 - :50 Alt. Turkish Get-Up Practice (No Load or Light)
MIN 2 - :50 2 Alt. Box Step-Ups + 1 Box Jump Step Down

A,
In 15-16 mins
Daily max of :
1 Hang Clean (any style) + 1 Front squat + 1 jerk (any style)
2 mins rest between Heavy sets

B,
With partner
5 mins of
Max reps front squats@70/47kg
Rest 1 mins
4 mins of
Max reps push jerk@60/43kg
Rest 1 mins
3 mins of
Max reps hang squat clean & jerk@50/35kg
Split work as You wish!

Teams of 7
35MIN

Echo Bike
SkiErg
Rest
Row
BikeErg
SkiErg
Rest

Switch places after every 20/15 Cal on the Echo Bike