30, 20, 10, 5 kp tempaus
tempausten välissä 10 yleisliike

Aikaikkuna 5-10min

Muscle Snatch
6x3r
90s. Recovery
Choose weights by feel.

For time:

10 rounds:

3 power clean 70/50kg
6 box over jump
200m run

4 rounds for total time of:
15 x Burpee (absolutely as fast as possible)
20 x Wall Ball @ 10/6kg
Rest 1:00 after each round.

Record time, scaling and suffering.

5 rounds for time of:
10 box over burpee
10 shuttle run (5+5m)
40m kb front rack carry

Tc 12 min

3-4 rounds for quality:

5-8 bodyweight dip
8+8 single leg DB deadlift
8 barbell bent over row
20-30 sec heavy weighted plank (partner assisted)

3 Rounds for time:
30/25 calories row
2 Rounds of strict ”Cindy”

Timecap: 15 min

Build up to a heavy 3 deadlift in 12 minutes.

For time:
50-40-30-20-10 reps of
DB. Snatch, alt. arms 22,5/15kg
75 DU’s after each rounds

Metcon (reps)

With partner AMRAP in 18 minutes of:
30 Double unders
20 DB Power clean
10 Box jump 24/20”

*YGIG
M: 22,5kg DB’s N: 15kg DB’s

Accessory:

3-5 Rounds 30s on / 30s off:
1:) 1-arm plank, Right
2:) Reverse plank
3:) 1-arm plank, left
4:) GHD sit-ups

Extra:
Spend 10-20 min stretching/rolling!