EMOM x 30
1) Ergo - koko minuutti
2) a- 5 power clean
b- Dball carry 20m
3) rest

Voimatempaus

3 x 3

Tall snatch

3 x 3

Valakyykky + 5 sek pito viimeisellä toistolla

3 x 3

3 Rounds

5-5 x half knee press
10 x double kb suitcase deadlift
14 x jump lunge
1 min front plank

Wod
Amrap 6’
5-5 x clean and push press
8 x goblet squat

2 min rest

Amrap 6’
5-5 x snatch
12 x goblet lunge

2 min rest

Amrap 6’
10 x american swing
10 x air squat

A. In five minutes
800 m run or 65/50 cal row

B. 5 min amrap
30 double unders
15 KB swings
8 burpee pull ups
Rest 90 s between intervals. Alternate A/B for a total of 6 intervals.

Front squat 4 set:

1. 10 rep
2. 8 rep
3. 6 rep
4. 4 rep

• “Grace” 30 reps for time of:
BB Clean & Jerk (any style) (60/40Kg)

Kehonhuoltoa

5 kierrosta you go i go:

10 x Tempaus riipusta 50/35
15 x mave 50/35
20 x sivuttain boksin yli askellus 50/40

For time:
50-40-30-20-10
Double unders
DB snatches

50/40 cal ski after each round