AMRAP 15
10/7cal echo bike
10 wall ball @9/6kg
10 c2b/pull up/ring row
5 burpee to target

BACK SQUAT

5/4/3/3 @85+%

Every 3min

SNATCH BALANCE + OHS

4x 1 snatch balance + 3 ohs
@80-85%

• huom nyt 3 ohs, viime viikolla oli 2

In 20 minutes:
5 sets:
1 snatch high pull + 1 hang power snatch + 1 hang squat snatch
then rest of the time build heavy:
hang snatch

EMOMx10

1 snatch + 1 hang snatch @70-80%

• voi korotella fiiliksen mukaan

-12-16 DB snatch 15kg/ 10-12.5kg
-6-8 t2b/ 10-12 leg raise

E45s x8:
a) 6-12 wb
b) 6-12 kbs

Työaika noin 20-35s / intervalli.

EMOM 6
1 Hang muscle snatch

Warm-up

EMOM 9 @ increasing pace
1) Bike
2) Row
3) Ski
+
@ 1st round workout pace
20 (cal) Bike
16 (cal) Row
12 (cal) SkiErg

Emomx20

1 squat clean @70-80%

• eli 20 settii ykkösiii lets go!!!