9xe90s

1 hang power clean + 2 power clean

(drop&go)

1) Row/Assault/Ski/Run...
2) 5 Power Clean
3) rest

Pendlay Row

4 x 10

Go Every 2:30

Muscle Snatch + Snatch Drop

6 x ( 1 + 3 ), light & fast

Go Every 1:30

Bench press 3x3. Narrow grip. Light weight

Aikaa vastaan:

• 30 boksihyppy (N 50cm / M 60cm)
• 30 hyppyleuka
• 30 swingi(amer.)(N 12kg / M 16kg)
• 30 askelkyykky
• 30 knees-to-elbows
• 30 push press (N 15kg / M 20kg)
• 30 selänojennus
• 30 wall-ball 3m (N 6kg / M 9kg)
• 30 burpee
• 30 tuplanaruhyppy

AMRAP 7

7 power snatch @40/30kg
7 ttb

Metcon (time)

Bike 400m
1 round Cindy
Bike 800m
2 rounds Cindy
Bike 1600m
4 rounds Cindy
Bike 800m
2 rounds Cindy
Bike 400m
1 round Cindy

Timecap: 22 minutes

Accessory:

Seated (on floor) facepull with a band 4-5 x 15-20 - light
Seated (on floor) DB/KB 1-arm shoulder press, 4-5 x 20 (10/10) - light

For time:

40 Db snatch @22,5/15kg
30 box jump over
40 Db snatch

Push Press 4x4 @75%+