Snatch + hang snatch + ohs 1+1+1
E2MOM x 10

Front squat + back squat 5 x 2+3

35,45,55,60,60

Clean + hang clean + jerk 1+1+1
E2MOM x 10

Every 2:00 x 16 (alt A-B-C-D / 4 each/ 32 mins)
A: 20/17 cal Machine
B: 2 rounds DB “DT” @2x10/15 (SC: 1 round)
C: 300 m Run
D: 2 rounds “Cindy” (SC: 1 round)

DT: 12 DL + 9 Hang Power Clean + 6 Push Press
CINDY: 5 Pull Up + 10 Push Up + 15 Air Squat

Amrap 12 minutes
200m run
10 hspu
12 V ups

2,5min 4kierrosta
RDL x 10 2kb
Etukyykky x 8 2kb
Dippi kuulien päällä max

2,5min 4kierrosta
Bulgarian kyykky x 8+8
Yhden käden kulmasoutu x 8+8
Timanttipunnerrus max

2min 4kierrosta
Tempaus x 8+8
Russian heiluri x 10

Emom 8
1. Kyykkhyppy x 5 paino mukana
2. Burpee korkealla hypyllä x 8

Vatsat 2kierrosta 40sek työ, 20sek huili
Russian sit up 40sek
Hollow pito 40sek

Tempo rive+ Rive+ Rive riip yp+ Ylöst.
3sarjaa
1+1+1+1 @75-80%

Muscle snatch + snatch balance

5 x 2+2 @ 50%+1RM snatch, go every 1:00-1:30

Amrap8 x3

Amrap1:
10 push up
10 ring row
10 mountain climber
-2min rest-
Amrap2:
10 plate gtoh
10 plate reverse lunge
10 r.twist
-2min rest-
Amrap3:
10 cal bike erg
10 knee raise
10 air squat

Emom 24

12 db reverse lunges
12 push ups
12 db front squats
12 burpees