6 rounds:

30 DU / 60 SU
15/12 cal row
8 burpee over rower
- rest 1min

Front squat

4x5

Huom
Ollaan tehnyt nyt 2 pause + 3 normi, vertaa siihen ja lisää pikkusen

Every 90s x7

2 snatch from blocks

Huom
tehty viimeksi 23.6. Vertaa siihen tai jos et tehnyt silloin, niin aloita noin 60% ja lisää fiiliksen mukaan

Deadlift ( Deadstop )

3-3-3-3-3-3-3, building

Go every 3:00

For time :

21-15-9 Kettlebell Swing 24/16kg
Run 200m

TC 7

Clean and jerk

5 x 2 @ 75-85%, go every 1:30

– Do your first set @ 75%1RM clean and jerk and build up within the percentage range over the remaining sets
– Drop the bar between each rep, reset and go

*increase from last week
*2min rest

Snatch pull w/ 2-sec pause @ below the knee

4 x 2 @ 100-110%1RM snatch, go every 2:30

A)
3 rounds with double KBs -2’ rest
6 clean
6 front rack march
6 gorilla row
6 swing
@same heavy weight

B)
3 rounds
16 seesaw incline benh press
8 deficit push up

C)
For time
100 single arm snatch
*if you break – 6 burpee
you can switch anyhow

EMOM 10

Odd : 5 Push-Ups + 10 Air Squats
Even : 12/8 Calories Bike