20 AMRAP kahdella kuulalla
Punnerrus x 5
Heiluri x 5
Rive x 5
Työntö x 5
Kyykky x 5
1 min huili kierrosten välissä

Tupla tabata 8min
Am. Heilautus
Burpee

2-3sets:

10+10 Db row
10+10 bulgarian split squat
10 GHD hip extension + 20s hold

2-3sets:

10+10 DB row
10-15 GHD back extension
20 snowangel

2-3sets:

10-15 barbell bicep curl
10 GHD hip extension + 20s hold
40-60m D-ball carry

Buy in: 100 Meter Farmer Carry
90 Cal Bike/Row/Ski
45 Wall Balls @9/6kg
30 No-Push Up Burpees
Rest 3:00
60 Cal Bike/Row/Ski/
30 Wall Balls
20 No-Push Up Burpees
Rest 2:00
30 Cal Bike/Row/Ski/
15 Wall Balls
10 No-Push Up Burpees
Rest 1:00
Cash out: 100 Meter Farmer Carry

TIME CAP = 35:00

Snatch

Warm up
Row 2 min easy pace

Emom 5
4/6 cal row
3 burpees over rower
Aim to rest at least 30sec every round

Barbell warm up & technique
- Form & Snatch DL
- Shrug & pull
- Muscle snatch
- Pull & Receive

Emom 8 @20-40% (Snatch 1RM)
2 muscle Snatch
2 Power snatch
2 Overhead squat

E2mom 10 @ 45-65%
1 Power Snatch
1 Overhead squat
1 Squat Snatch

E3mom 30 @70%->
1 Snatch

3-4rounds:

15-25s chin over rings hold
15-25s L-hang on rings
15-25s ring support

5 rounds for time:
10 burpee box jump overs
15 ghd sit ups / 20 abmat sit ups
5 power clean + jerk @70/45
- rest 2min between rounds

• mieti cleani paino niin, että saa olla raskas mutta pystyt tekeen viis toistoo drop&go hyvällä tahdilla

5 rounds for time:

12/9 cal SkiErg
6+6 db snatches

VG7A