Voima
E3MOM, 3 rounds
12 steps goblet walking lunge

WOD
FOR TIME
10-9-8-7-6-5-4-3-2-1
goblet squat
worm push up
ring row

Tehdään 2s. pysäytyksen kanssa ala-asennossa.

A)
Superset :

7-6-5-4-3 complexes
Double KB clean + press + drop snatch

14-12-10-8-6
Single KB halo + goblet squat

B)
AMRAP 8'
Double KB clean
1/1 front rack reverse lunge
1/1 shoulder press

C)
2-3 rounds for quality
10/10 single KB side bend
10 /10 single KB march (suitcase)

20min EMOM

1. Row
2. Ring row
3. Bike erg / Toes to rings
4. DU practise
5. Rest

LUNGES

Every 3min x3
10+10 back rack lunges

Part A).
Skill Primer
Muscle Snatch & Snatch Balance
(5-8 sets x 2+2)

Part B).
Snatch Triples & Doubles
(3 sets x 3 & 3 sets x 2 / 60%-80%)

2 kb tekniikkaa
- Heilautus / Sivuheilautus (”hiihto”)
- Rinnalleveto
- Työntö / Vauhtipunnerrus

EMOM 28
1. Punnerrus + Renegade row x 8
2. Rive + Työntö x 10 (haaste: ”huili” räkkipidossa)
3. Kyykky x 12
4. Huili

Clean complex

Every 3min x4
2 hang squat clean
2 clean
2 jerk
@75-80%

Bench press 2x5, 1x10

3 rounds for time:

15 cal assault bike
10 + 10 kb hang snatch
15 box jumps

VX7A