Back extensions

3 x 12 @ RPE 8 (2 RIR), rest 1:30-2:00 between set

10 sets:
1min ON/OFF:
- Cal Ski

Overhead squat

3 x 4 w/ tempo 21X1 @ RPE 7-8 (2-3 RIR), go every 2:30-3:00

Tempo 21X1 = 2 sec down, 1 sec pause, fast up, 1 sec pause

5 round For time:

5 Burpee
10 Push up
15 Shoulder Tap (L+R = 1)
20 Sit Up
25 Air Squat

A:
Skill Primer
Tempo Muscle Snatch, Power Position Power Snatch & OHS
(5-8 sets x 2+2+2)

B:
Pause Snatch & Snatch
(5 sets x 1+2 / 65%)

*(0:03 Pause off the floor)

Reverse Lunges ( Barbell on back )

5 x 8, alternating legs

Go Every 3:00

Benchmark WOD Karabel

szív küldi Tominak

10 rnds for time:
3 power snatch @40/30
15 wall ball shots

T.C.: 15'

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

40 min AMRAP YGIG
3 Air Squats
3 Push-Ups
3 Sit-Ups
3 Burpees

5min find max 1rep snatch

Rest 2min

Finisher
For time:

20 box jump overs
20 double dumbell devils press @12,5kgs/17,5kgs

Time cap: 4min