Snatch complex
3x 2 snatch + 2 hang snatch ( 65-75% of 1rm)
3x 1 snatch + 1 hang snatch (75-85%)
4x1 snatch (find technical heavy)

Rx`d
E4MOM x 4 rounds:

6 burpee over bar
4 power snatch @60/40kg
6 burpee over bar
4 ohs @60/40kg
6 burpee over bar

Scaled
E4MOM x 4 rounds:

6 burpee over bar
4 power snatch @40/30kg
6 burpee over bar
4 ohs @40/30kg
6 burpee over bar

Target under 2min per round
Vauhdikkaita lajinomaisia intervalleja. Pyri kiihtyvään kierrosvauhtin, tavoite --> viimeinen on päivän nopein veto.

4 RFT:
400m run
6 power snatch (50 / 35)

Rest after each round, work : rest = 1:1.
TC: 20.

Rx´d & Scaled
AMRAP 10
21cal row
15 thruster @40/30kg
9 pull up
Target 3-4+ rounds

rest 5min then:

For time:
30 cal row
20 thruster @40/30kg
10 pull up
Target under 3min, Cap 5min

AMRAPISSA nousujohteinen vauhdinjako PACING IS EVERYTHING !!!
For time --> ALL OUT !!!

3 x AMRAP5 - rest 3 between AMRAPs
32 DU
16 kb hang clean
8 goblet squat

Rx: 24 / 16
Aim to keep same pace with all AMRAPs. Target: RPE9.

4 rounds:
20/16cal Ski
30m Double KB Front Rack Carry
20/16cal Row
10 Box Jumps 60/50cm

Every 5min, 4 rounds
12 pull ups/ring rows
21 KB swings
400m run/500m row
* -lepoa pitää jäädä vähintään 90s kierrosten väliin
-skaalaa tarvittaessa juoksu 300m ja soutu 400m*

Rx´d

For time:
2rounds:
21 wallball
15 hang power clean @60/40kg
9 bmu

• rest 5min

For time:
2rounds:
21 bar facing burpee
15m back rack walking lunge
3 rope climb

Scaled

For time:
2rounds:
21 wallball
15 hang power clean @50/30kg
9 pull up

• rest 5min

For time:
2rounds:
15 bar facing burpee
15m back rack walking lunge @50/30kg
3 rope climb

4.30min ON, 2min OFF x5 rounds
3 hill run
15 kb push press
20 air squats
max up&down

rx kuulat: 2x18/14kg

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Jos tulee kaatamalla vettä, niin muokataan sitten sisälle sopivaksi :)

e90s x5:
4-7 mb squat clean
4-7 WB
4-7 burpee

Target: work <60s / interval, scale reps accordingly.