Voima
E3MOM, 4 rds
2xDB row 10-12

WOD
Amrap 8min
1. arm swing w/ DB 5+5
DB push press 5+5
DB step over 10
Up down 5

E2MOM x 5

20 air squats
10 box jump overs

1 Tempo front squats + 2 front squat

Max shoulder press at 70%, once failure Max pushpress + 1 split jerk

High hang snatch + snatch

3 x 1+2 @ 70%, EMOM
5 x 1+1 @ 75-80%, E1:15

Each set is 1 high hang snatch and 1 or 2 full snatch (from the floor). Drop the bar between each lift and reset.

2-3 rounds

30+30m s.a farmer carry
10-20 heavy kbs

Practice t2b

Emom 8 x clean&jerk

Every 5min, 4 rounds
run 400m
20 Wall Ball
10 slam ball
- lepoa pitää jäädä vähintään 1min kierrosten väliin
- skaalaa tarpeen mukaan

Partner Workout

In 15 mins complete :
150/120 cal row
Every 3 mins complete
10 Syncro USA swing @24/16kg
10 Syncro goblet squat
10 Syncro Up Down
Remaining time amrap of the miniwod!
Score : reps Completed in miniwod at the end!

REST 3 mins

In 15 mins complete :
150 box jump @60/50cm
Every 3 mins row 25/20 cal
Remaining time max rep Syncro KB Snatch @24/16kg