4 kertaa 3 min työtä / 2 min lepoa:

1. 8 power clean 40/30 + 8 thrusters + 8 snatch
2. 6 power clean 50/35 + 6 thrusters + 6 snatch
3. 4 power cleans 60/42,5 + 4 thrusters + 4 snatch
4. 2 power cleans 70/50 + 2 thrusters + 2 snatch

Skaalaus 1: 30/20, 40/30, 50/40, 60/45
Skaalaus 2: 20/10, 30/15, 40/20, 50/25

15 AMRAP

2 - 4 - 6 - 8 - 10... jne

Power snatch 30/20
Toes to bar
Hang squat sntach 30/20

50 box
40 etuheilautusta
30 mave (oma paino)
20 wall ball
10 Bar MU
20 wall ball
30 mave
40 etuheil
50 box
30min time limit

30 EMOM

1. Row
2. Kb swing 20/12
3. Burpee over box
4. Medball clean
5. rest

Tasainen tahti. Pyri pitämään jokaisen kierroksen toistot samana tai enemmän.

for 15min
- power snatch + snatch + ohs (1+1+1)

10 min AMRAP
30 air squat
30 double unders
15 kb swings @ 24/32kg

For time:

• 2000 m row
• 50 x wall ball
• 50 x GHD or weighted sit-up (light weight)
• 1000 m row

12 min EMOM

Every min do 3 front squats

Add weight for each set. Go as high as you can with good form. Your elbows should not drop or the back should not round. If your form breaks, drop weight by 20 % for the next set.

Your result is the total of kgs lifted.

50 min in pairs:

800m Run / Jog / Walk

Row

Keep HR Low 60-70%

30s sprint @ 90% half way in both movements

Every 2,5 min for 12,5minutes (5sets)
5 front squats @70% of 1 rm.