WOD:
5 rounds for time:
250m row
30x goblet squat with plate 25/15kg
30x sit up with kettle-bell 24/16kg

1 Rep Max Benchpress 1 RM

1/Snatch

• 3x@65%
• 3x@70%
• 3x@75%
• 3@80%

2/Back squat

• 8x3 @75%

3/Fortime

"LPS161110"

• 20 hspu
• 30 hang power snatch
• 40 T2B
• 30 OHS
• 20 C2B

10x 2min on, 1 min off
A: 3 mu + 12 burbee
B: 7-12 HSPU ( kipping) + 10 dumbell snatch ( 5/5) M: 30-35kg F:20-25kg

Alternate btw A and B ( five intervall each).

Front squat
8-5-5-3-3
Score is sum total of weight used

#Strength
6x3 of:

• BB close-grip bench press

Lenkki: 15min kävely (syke 50-60%), 10 x 1min hölkkä (60-75%) + 2min kävely, 15min kävely

Clean & Jerk
Find 1 rep max

ROW:
3min
2min rest
3min
2min rest
3min
2min rest
3min
DONE!
Go 5 pr - 5/ -8 s.

1. Bench press x 4
2. Weighted pull-up x 4
3. Weighted situp