Rive ja työntö

3 Rounds of

A) 2min SkiErg
2min Echo Bike

2min rest

B) 2min BikeErg
2min Row

2min rest

EMOM 7

7 DL + 7 HSPU
@102/70

500m row
3x
7 wall ball 12/9 to high target
4 plate dead bug e/s
7 Ring row, 2 s. hold at the top

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Back squat
5x6 80% of 1RM
rest as needed max 3 min

Kyykky MAX1

For Time:

30 x Clean + Jerk

Rx 61/42kg

Muista sormilukko ja mankku :)

EMOM 10
O: 45s. of DU's
hit same reps rest of the rounds
E: 8 Push jerks 42/35kg

for 6 min
Every 30s
4x power clean + push jerk
@ 42/29
move grace style tng

3 min DU practice
then
4 rnds, 20s. each, 10s. rest b/w
Hollow Sliders on bench. Can be done on a rower as well
Ring Row
bulgarian split squat L
bulgarian split squat R

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4x3 @ AHAFA
leave 1 in the tank
3 sec pause at the bottom
rest as needed but max 2.5 min

Rästi