Macho Man

EMOM for as long as possible (or max 20min)
3 Power Cleans
3 Front Squats
3 Push Jerks

Snatch technique
Hupsuttelua 15 min

AMRAP 5
20 DU / 30 SU
2 wall walk

1. Amrap 3

max distance bike

• rest 3min

2.
Amrap 8
bike the same time distance as part 1
remaining time as amrap:
6 alt. db snatch @25/17.5kg
8 t2b

Jos heraclesilla ei näy pyörässä metrit, voi vaihtaa soutuun

”JT”

For time:
21-15-9
hspu
ring dip
push ups

dipit voit skaalata tangolla tehtäviin sekä käyttää kumpparia

Teams of 2

00:00-10:00
Relay style
5 wall ball
5 burpee box jump @60/50cm
10 dumbell hang snatch @22,5/15kg

10:00-12:00
REST

12:00-22:00
Relay style
10 inverted barbell row
10 goblet squat @24/16kg
20 Double under

22:00-24:00
REST

24:00-34:00
WATERFALL style
20 USA swing @24/16kg
20 alt. V-up
20 suitcase KB lunge alt. ( 10 Left/10 Right)

Clean + Front squat + Jerk

7 to 10 x 1+2+1 @ 68+%1RM CnJ, Go every 1:30-2:00

Tempaus pukeilta 3x1

4 sets:
6 Double DB Single Leg Romanian Deadlift
- Rest as needed btw sets

5 Rounds for total reps

Set of Ring muscle-ups
800m Bike Erg

Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.
Note. Repeat from last week, aim for more reps than last time
Movement options.
Ring muscle-up → Seated ring muscle-ups