Pendlay Row 5x8
Maastaveto 2x10x65%
Leuanveto 50-100 toistoa (voit vaihdella otetta)
Lihashuoltoa

Core
For time:
100 sit ups

Conditioning
20 min AMRAP
9 burpees
12 push press (DB, KB, or bar)
15 box jumps
18 mountain climbers

C2B EMOM 6
1. 4-6 reps
2. Rest

3 Position Snatch Skill Work 6 x 1 + 1 + 1 @50-60%. Rest 2:00

• high hang + hang + below the knee.

Pari WOD, you go I go

24 min
15/12 cal row
5 power snatch 50/35 kg*
4 burpee over rower

• valitse painot joilla pystyt tekemään toistot putkeen

rest 5 min, then
In pairs perform heavy singles amrap in 6 min: power snatch

Tempaus
70%x3, 75%x2, 80%x2, 85%x1, 88%x1, 90%x1x3, 85%x2

EMOM 6
1. 4-6 Strict C2B
2. Rest
Pick a suitable rep range and hold it for all three sets.

3 RFT
Rx: 15x laps run around the cage
50x air squat
Sc1: 12x laps run around the cage
40x air squat
Sc2: 10x laps of run
30x air squat

3 sets of:
3 Clean pull @ 90-100% of 1 RM clean
- 2 mins rest between sets
- focus on aggressive hip extension

• 3-3-3-3-3 of: BB Jerk
Use load of last week Heavy 3 reps + 2.5-5Kg.