3 sets of 12 reps of Bench Press at 65% of 1RM

As many rounds as possible in 15 mintes of:
30 Double Unders
15 Power Cleans (115/95)
30 Double Unders
15 Toes to bar

Work up to a 5m
5x5 @ 80-90%

1x max rep

Lepoja

Tempaus

2@70%, 2@75%, 1@80%, 1@85%, 1@kisa-aloitus

Rive+työntö
2x(1+1)@70%, 2x(1+1)@75%, 1+1@80%, 1+1@85%, 1+1@kisa-aloitus

Etukyykky 3@73%, 2@78%, 1@83%, 1@88%, 1@raskas ygönen

For time
60 thrusters 40
rest 5:00
50 front squat 50
rest 4:00
40 hang power clean 40
rest 3:00
30 front squat 50
rest 2:00
20 push press 40
rest 1:00
10 front squat 50

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 10 reps
Standard Push Ups 7-10 reps
Pistol Squats 10 reps
Toes to Bar 7 reps

1. LIFTING

A. E2MOM X7

1x Clean Liftoff (väljatõste põlveni)+1x S. Clean + 2x Power Jerk @65+%

1. STRENGTH

B.

E3MOM X4

5x Sumo DL@66-73%
16x KB/DB Bent Over Row (8side)

1. WOD

6 ROUNDS :

AMRAP 2

5x Pull up
10x Double KB Snatch
(hang)
20x DU / 30x SU

RX:16/12
SC1:12/8
SC2: 8/6

OHS 4 x 6