Deadlift

4 x 1 @ 80%

5 rounds:

6 power clean@60/40kg
6 burpee over bar

(Target under 5min, Time cap 7min)

For time:

YGIG

Person 1 does
10 db snatches
15 burpee box jump over

Person 2 does
10 db snatches
15 burpee box jump over

Person 1 does
20 db snatches
15 burpee box jump over

Person 2 does
...

Until both have done 50 db snatches + 15 box over burpees

TC 25 min

AMRAP 5 x 5 Rounds

1000/900m Bike Erg
20 Burpee Box Jumps 24"/20"
Max. 10m Shuttle Sprints

Rest 5 minutes between rounds.

2 rounds
1:30 cardio
10+10m banded side lateral walk
10 banded air squats
5 muscle snatches with barbell
5 OHS

then 2 rounds of gymnastic holds for 10-15 sec at once

EMOM 7 – 2 Drop & Go Snatches @80%++

Rest day or active recovery.

Tuliko uusia oivalluksia?

14 Rounds For Time

500/400m Bike
5 Power Clean 80/60kg
7 Toes To Bar

IGYG

TC 30

Deadlift

• 5 x 6/ V2, 3-4"
• 3 Sec Down