Find 1 RTM in 15min

Mark 3 of your heaviest lifts.

10x2 Clean and Jerk, no t&g

EMOM 9:
Min 1: 40s Plank Hold
Min 2: 20 Alt. V-ups (1=1)
Min 3: 30s+30s Side Plank Hold L+R

4 RFT:
15/12cal Row
15 Box Jump Overs 60/50cm
15 DB Bench Presses 30/20kg
Rest 1min btw rounds.

TC 25min

With partner for time:

2500m bike
50 db snatch 25/15kg
40 oh stepping lunges 25/15kg
30 thruster 50/32.5kg
20 burpee bar over
2500m bike

A) Snatch

Nousu raskaaseen ykköseen 12 minuutin aikana.
Sitten 3 x 1 @75%

B) Clean and jerk

Nousu raskaaseen ykköseen 12 minuutin aikana.
Sitten 3 x 1 @75%

C) Front squats (optional)

Nousu raskaaseen ykköseen 12 minuutin aikana.
Sitten 3 x 1 @80%

1.) Row: 15/12 cal
2.) Front rack Walking lunges w/ DB's 22.5/15kg: 15m
3.) GHD sit ups: 10-15

5 Mins easy cardio @ conversational pace, Bike, Row, Run, Ski etc.
+
- World's Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Bench press 3-6-3-6-3-6

For time:
50 chest to bar pullup
40 one arm hang c&j 22.5/15
30 one arm devils press 22.5/15