For time

36 Burpee Chest to Bar Pull-Ups
63 Dumbbell Hang Snatch 32/22,5kg. Switch Arm every 5 Reps.
3000m Bike

( 10 - 18 )

500m row
3 v ups
7 banded DL
10 banded deadbug
7 ring row

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Round and Round we Go

Age groups 35-39, 40-44

5 Rounds for time:
12 Toes to Bar
9 Deadlifts 100/70kg
400m row

https://reppi.fi/events/85fdb9ba-3a61-11ed-88e1-f118cd60fe19

Spilt jerk from the rack
5 sets of 2 reps at 85% of max clean and jerk

Hang clean
4 sets of 2 reps at 80% of last week’s heavy single

Paused front squats - pause in the bottom position for 2 seconds
4 sets of 2 at 75%

Clean pulls
4 sets of 2 at 110% of max clean and jerk

Additional extras
Bulgarian spilt squats - 3 sets of 8 reps on each leg with 2x DB’s - 8RPE (these should be hard)
RDL’s 3 sets of 8 with 2x DB’s - 8RE (these should be hard) focus on squeezing the glutes at the top of the rep
3 x 10 dead bugs - focus on midline tension throughout

Maastaveto 2x1x80%

Facepulls 5x20

Pystysoutu käsipainoilla 3x20

Kulmasoutu 5x10
-penkin vastaliike

Yhden käden soutu 1x30 / käsi

Hauiskääntö 3x15

5x2 hang snatch
5x1 hang snatch

Banded deadlift 8-8-6-6-4-4 reps

Every 8 minutes for 40 minutes (5 sets):
20/15 cal row or ski
10 burpees
15 DB thrusters
20 sit ups
20/15 cal row or ski

5 rounds for time:
6 Sandbag Over Shoulders 60/40kg
20m Dual KB Front Rack Carry 24/16kg
3 Wall Walks
20m Dual KB Front Rack Carry 24/16kg

EMOMx30
1) 45s max meter heavy farmer´s walk
2) 10-15 slam ball
3) 45s max reps v-ups/tuck ups
4) 10-15 box jump overs
5) 45s max meter shuttle run
6) rest