21-15-9, for time:

• Row for calories
• Weighted box step-up (with dumbbells)
• Kettlebell swing (24/16kg)

FOR TIME:
40 x DU
40 x BURPEE
40 x KB SWING
40 CAL ROW
40 x PULL UP
40 x BOX JUMP

riipusta, polven päältä, lattialta

3x3 Back Squat @ 85% of max Back Squat

“Rowing Macho Man”

EMOM x20
1) 8-15cal Row
2) 3 PC + 3 FS + 3 Push Jerk

Rxd: 70/50kg

Sellainen rauta, että saa tehtyä toistot unbroken, mutta haastaa.

5 x 1 clean + 3 split jerk.

Work on the technique, you choose the weight. If your weights remain light (under 70 % of BW), you can increase the sets. If you go heavy, sets can be fewer.

strict press
4x5

15-20min Barbell Work:

Do three rep sets, using the following movements:

• Power Snatch
• Snatch
• Snatch Balance
• Power Clean
• Push Jerk
• Squat Clean
• Split Jerk

This is recovery and technique work. Use EMPTY barbell, be fast but don't force it. Your main focus is relaxed lifts with perfect balance. Rest after every 6 or 9 reps about 30-60s.

Open 11.2

Amrap 15

9 Deadlift 70/45kg
12 Push ups
15 Box jumps 24"/20"

Partner WOD

A. 6 min of I Go - You Go
10 Wall Balls
5 Pushups

rest 3 min

B. 6 min for Max Calories

rest 3 min

C. For time:
100 Situps
100 Squats
80 Toes-to-bar
80 Squats
60 DB Snatches, heavy
60 Squats
40 Bar Facing Burpees
40 Squats
20 Deadlifts 100/70kg
20 Squats

Total timecap: 45min