Snatch

7 to 10 x 1 @ 70+%, go every 60-seconds

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

With a partner, ygoigo:
5 wb
10 ring row
400m echo/ 200m row
vaihto kokonaisen kierroksen jälkeen, 4 kierrosta/kaveri

6 rounds for max load:
High hang clean + hang clean + clean + push press
High hang clean + hang clean + clean + push jerk
High hang clean + hang clean + clean + split jerk

2x EMOM8 - rest 2min between emoms, YGIG one minute at a time
4-6 burpee / up & down over bar (TC: 30s)
AMRAP power clean

Result: Total number of cleans

AMRAP 3 x 5 Rounds

30 Wallball Shots
Max Calorie Row

Rest 1 minute between rounds.

• With only 1 minute of rest between rounds we need to be smart about our break up strategy on the ball. 1-3 Quick sets works great if your breaks are less than 10s. 4-6 quick set work great if your breaks are less than 5s.

• After the first round, we'll have a feel for the number of calories we´ll be shooting for in rounds 2-5. Aim to stay within 5 calories of that initial score each round.

12 Sets:
200m Fast
200m Easy

Score: Slowest of the 12 fast intervals.

DB Plank Pull Through: 4 x 8-10 each. Rest 60s.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
20 calorie Row

Amrap 3' x 5 rounds
4 devil press dumbell 22.5kg
6 ttb
24 double under
Rest 1' tra ogni round