Emom8 1 power clean @80% 1RM

There is no description for this WOD as it is stat.

Every 2min x 12
2 power cleans and 2 clean squats

Teams of 2 or 3 for time:

400 m run, 600/900 m row/ski or 1000/1500 m bike at start and after each movement

50/75 hang snatch/clean and jerk
50/75 hand release push-up
50/75 overhead/front squat
50/75 bar over burpee
50/75 front rack lunge
50/75 v-up
50/75 thruster
50/75 shuttle run 10 m

Rx weights: 42.5/30 kg

Hang Powerclean 5-5-3-3-3-1-1-1

5 Rounds
Bench x10 (125lbs)
KB deadlift x12 (71lbs)
-then-
3 Rounds
DB curls 8-10 (30lb DBs)
Wreckbag squats x12 (35lbs)
Push-ups x8-10

• 2-3min. Run/Row/Bike

• 1x

• 60s. Spider lunge w/ twist

• 60s. Up/down dog

• 60s. Shoulder rotations w/ stick

• 2x
  6 Muscle snatch (Below knees)
  6 OHS
  6 Press behind neck

• 2x
  3 position Power snatch
  3 position squat snatch
  Add weights...

• 2x3 Tng Snatch

• Mobility between rounds.

For time:

16 dumbbell walking lunge
32 du
16 double dumbbell hang clean
32 du
16 double dumbbell push press
32 du
16 double dumbbell hang clean
32 du
16 dumbell walking lunge

Rx: 25/16kg

10x
1min.: Air Bike
1min.: Row
1min.: Ski
1min.: Rest

• Ohjeistus:
• Lisää viime viikkoiseen 1 kalori/laite.
• Kaikissa laitteissa tavoite pitää samat kalori määrät.
• Tempo tulisi olla nyt hieman haastavampi, mutta siedettävä

Option 2.

Outdoor Run:

10x
3min. Run (moderate +)
1min. Walk

• Juokse hieman ripeämmin,kuin viime vkolla.

A,
EMOM
7 burpees
Max Reps Single Arm DB Push Press
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

B,
"Frelen"
For time:
21 Thrusters with plate @20/15kg
21 Kettle bell USA swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters
15 Kettle bell USA swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters
9 Kettle bell USA swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Timecap: 20 mins