3 rfq:
10+10 db snatch
20 push ups (hr)
20 ttb's
30 bw squats

otm 12:
2-pos snatch (hip-knee)

Sled drag 10x30m. Use a heavy sled. Rest as needed.

27-21-15-9-6-3
KBS (24/16kg),
Burpee Box Over,
Sit-Up.
Time Cap 20min

Valentines day partner Workout;
100 Cal Row
100 Front squats
80 Cal Row
80 hang power clean
60 cal Row
60 squat cleans
40 cal Row
40 stoh
20 cal Row
20 Clusters

Barbell 70/50kg

M/M cals as above
M/F 90/70/50/35/20 cal Row
F/F 85/65/45/30/15 cal Row

Move with love ❤

TC 35 minutes

For time;
30 C&J
30 Ring MU
30 Snatches

60/40kg

Time Cap 20 Mins

EMOM 2 x 5

Power snatch + 2 OHS

• Eka viikko ja prossat 75-80% 1 RM -voit vapaasti mennä painojen suhteen korotellen tai sitten pitää saman joka sarjaan

4x2 Power Snatch:

• Use 90% from last weeks heaviest
• Same weight in every set

2 Rounds :

AMRAP 4

Run 400m ( Row 500m )
Remaining time :
6 Dual DB Hang Cleans 22,5/15kg ( Masters 45+ 15/10kg )
15 Sit-Ups

• rest 2:00 -

AMRAP 4

Bike 1000m
Remaining time :
14 Box Step-Overs 24"/20"
6 + 6 Hang KB Snatch 24/16kg ( Masters 45+ 16/12kg )

• rest 2:00 -

AMRAP 4

17 Burpees
40 Air Squats

• rest 2:00 -

3x3 find your 3RM