1. 5-10 Strict HSPU
2. 12 back step lunge front rack 60/40
3. 10 Side bends, empty bar

Winter War event 4
"Barbell Hell”

For time:
50 Deadlift(60/40kg)
50 Jump over barbell
50 Hang power clean (60/40kg)
50 Jump over barbell
50 Front Squats (60/40kg)
50 Jump over barbell
50 Shoulder to Overhead (60/40kg

AMRAP 9 (REPS)

2-4-6-8-10....
Power clean 60/42,5kg
Strict Pull Ups
After every rounds 30 double unders / 60 Single Unders

Omatoimi:

Alkulämmittelyssä hae leukoihin skaalaus niin että saat vedettyä 4 leukaa ja neljäs toisto on raskas. Kesken Metcon harjoituksen et lisää kuminauhoja.
Power Clean kuorma = liikkuu.

Barefoot Back Squat
 
5 x 5 x 50 – 60%

SO 2:30

Snatch Balance

4 x 2. Moderate

SO 2:00

AMRAP 6 x 4 (REPS)

4-8-10-12-14-16....
Strict Pull Ups
Hang Dumbbell Snatch 22,5/15kg
Air Squat

Rest 3 min Btw Amrap.

Warm-Up: Snatch Drills 1-2 rounds

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12min EMOM:
2-position Snatch (High Hang/above the knee)

Add loading after 3 sets.

200 m soutu
10 thruster
3 kierrosta, välissä pieni lepo

Front Squat 3+3+ (3-7 reps) on last set @60-70-80%. Controlled Negative Part, no free landing!
rest 2-3 min bwn. Use % from 1rm which did a couple weeks ago.
Last block on "result area" will be marked 3 reps also, but try to go for more reps than three.

15 VERY EASY AMRAP:

8 alt. pistols
8 push-ups
8 burpees
2 wall climbs
8 pull-ups
500m run.