6 Sets x Every 3:00

6 Pendlay Row
6 Dual Kettlebell Shoulder Press

AMRAP 10

10-12-14-16-18..etc
Kettlebell Swing 24/16kg
Sit-Ups
Air Squats

Warm up
4 Rounds
10 pass overs
10 banded pulls
6 push ups
9 air squats

Core Circuit
3 Rounds
15 hollow rocks
15 v-sit
15 arch rocks
1 Min plank
Rest 1 Min

20 Min EMOM
5 Pull ups, rows banded or db 5/5
10 push ups
15 Air squats

This will get heavy so scale as needed.

push jerk

3-3-2-2

4x1500m Row / rest 5min
(go 5km avg pace)

Power snatch + Snatch, go every 1:30-2:00

4 x 1+2 @ 70+%
4-6 x 1+1 @ 80+%

Notes (B).
– Drop the bar between each rep, reset and go..

Rive +Ylöst.
2sarjaa
-2+1 @80-85%
5sarjaa
-1+1 90—> %

Ty-veto+rive riip ap+Ylöst.
3sarjaa
-2+2+1 @70%
3sarjaa
-1+1+1 @75-80%

Rive nivusilta+Vapu+Vala
4sarjaa
-2+2+2 @40-50%

For time:
1000/800m row
60 power snatch
500m ski erg OR 1000/800m bike erg OR 30/24 cal echo bike
30 front squat
30 box jump over (60/50)
30 cluster

Rx: 45 / 32,5 / ~80% of 5 tng snatch weight
TC: 22