Amrap 6min
Max reps cal row
split as you wish

Rest 1min

5 rounds for time
12 deadlift
9 hang clean
6 shoulder to overhead
split as you wish
42,5/60- 35/50-30/40kg
Tc 6

Tulos repsit + aika

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

SNATCH COMPLEX 5/5
EMOMx5
1 snatch pull
1 hang power snatch
1 ohs
same weight in all sets

For time:
5x 250/200m Row, rest 20s btw efforts
—— Rest 2 min ——
3 rounds:
10/8cal AB
15 KBS 24/16kg (eye level)
—— Rest 2 min ——
5x 250/200m Row, rest 20s btw efforts

2-3rounds:
20-40s side planks + 60s plank

C1) Partner WOD, “Panic Breathing”
With partner 500-400-300-200-100m row x2 alternating
Partner holds kettlebell in rack 24kg/16kg, 5 burpee penalty each time the kettlebell drops

Back squat 5-3-3-3-1-1-1-1-1 reps

5 rounds for time:

1000 m Row
200 m Farmer's carry (24 kg)
50|50 m Waiter's Walk (20 kg)

5 rounds for calories:
:30 AB Sprint
:10 Rest
:30 Sandbag Bearhug Hold 60/40kg
:10 Rest

3-4 rounds:
10 SA DB Bent Over Rows L+R
10 DB Lat Pullovers
10 Arnold Presses