For time:
30 DB Man Makers @50/35lbs

*12:00 Time Cap

EMOM 10

Scale as needed - All rounds must be done unbroken and touch and go

This is not a max weight workout, the focus is to do the reps unbroken and work on your touch and go rythm - if you need to break it up, decrease the weight and start over, from the point you made it to

Round 1 - 5

• 3 touch and go clean and jerk 60kg

Round 6 - 8

• 4 touch and go clean and jerk 60kg

Round 9-10

• 5 touch and go clean and jerk 60kg

30s rest between intervals.

4 Rounds
2min Row
2min SkiErg
2min Assault Bike
2min Rest

For 35 minutes:
2 minutes run or row
8 push ups
12 sit ups
16 squats
1 min rest

Recovery 50 min running clock
2 min easy bike erg
20m walking lunge
10-15 easy airsquats

2 min easy row
10 single arm swings / side
10 band pull-aparts

For Time:
50/35 Calorie Row/ Assault bike
50 Power Snatches 35/25kg
50/35 Calorie Row/ Assault bike
5 Rope Climbs
50/35 Calorie Row/ Assault bike
50 Lateral Barbell Burpees

Option

30/20 Cal Row/ Assault Bike
30 Power Snatches
30/20 Cal Row/ Assault Bike
5 Rope Climbs
30/20 Cal Row/ Assault Bike
30 Lateral Barbell Burpees

Aikaa vastaan:

21-15-9

• maastaveto (N 85kg / M 125kg)
• inverted burpee

Takakyykky 3 x 1

Maastaveto 3 x 1