RDL + BENCH PRESS

*rdl sn-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides

3-4× 5+5@RPE9, 1 reps left, rest btw sets 2min

No contact muscle snatch + overhead squat

5 x 2+2 @ 50%+1RM snatch, EMOM

Warm Up
2 sets
12/9 calories of echo bike
12/9 calories of ski erg or rowing
rest 1 min bwn set
start easy and second set easy/mod

Metcon
3 sets, new set every 5 minutes (15 minutes)
16/12 calories of echo bike @moderate or mod+ pace
16/12 calories of ski erg or rowing@moderate or mod+ pace
time target 2.00-2.30

then some prep for power clean&jerks

Weightlifting
Power clean&jerk
3 reps @light&mod
2 reps @mod
1 rep @heavyish
go through 3-2-1 reps with small breaks, rest 2-3 min after full wave!

Every 90sec x 20 sets (total 30 mins )
1. set: 200m wall ball run @9/6kg
2. set: 5 kip. pull up + 10 push up + 15 goblet squat @24/16kg
3. set: 10 burpee box jump @60/50cm
4. set: 10 t2B + 10 Alt.V-up (5/5)

3 kierrosta A+Rest+B=1 kierros

A:
AMRAP´4
10 burbee
10 10m shuttle run

Rest 2 min

B:
AMRAP´4
10 kyykkyä
10 toe tap

Tulos tulee kun lasket kaikki tehdyt kierrokset yhteen.

In 20min, build to days heavy:
1 Hang Power Snatch + 1 Power Snatch
- Rest 2min btw sets

20min:
2 x (1 Snatch Balance + 1 Pause OHS)
- 3sec pause at bottom
- Build by feel

E7MOM X5 w/ Partner, YGIG:
200m kb carry
60 KBS
50 goblet squat
2x20+20m shuttle run