3 x 5 V.1-2
Veto navan korkeudelle.2min lepo sarjojen välissä. Nosta painoa viime viikkoon.

Snatch

EMOM 15 min
5x1 75%
5x1 80%
5x1 85%

If no misses and you feel good go for a PR!

Maastaveto 5, 3, 5, 3 aallot, korokkeelta (10 kg levyt)

Ekalla viikolla vara 1 - 2 ja tokalla viikolla vara 0 - 1.

Hip Thrust

6 x 5 @ AHAP

Back Squat

7 x 7 x 55 - 60%

Send Off 3:00

• 2min Rest

12x
90s ON/90s OFF

A) Buy in 25/18 Cal. Row
in the remaining time, Amrap of:
- Target Burpees

B) Buy in 20/15 Cal. Echo bike
in the remaining time, Amrap of:
- Wall Balls 20/14lbs

C) Buy in 25/18 Cal. BikeErg
in the remaining time, Amrap of:
- Air squats

D) Buy in 20/15 Cal. SkiErg
in the remaining time, Amrap:
- Ground to overhead 15/10kg plate

4 Rounds:
A) 30s T2B
Rest 30s
B) 30s KB swing
Rest 30s
C) 30s Thruster @42,5/30kg
Rest 2min
Liiku kovaa, mutta keskity hyvään liiketekniikkaan.

4 rounds for quality
30 Meter Sled Push @ Moderate
60 Meter Farmer Carry @ tough
8x15m Shuttle Run

• 16mins to complete this work.

EMOM 6
4 thrusters + 4 Strict pull ups / Ring row
30kg / 25kg