• For Time:
Double DB Power Clean (2X22.5/15Kg) 40 reps
Handstand Push Ups 40 reps
Row 40 Kcal

100/90/80/70/60/50/40/30/20/10 Push Ups
140 yards run and 10 x 100lb bag floor to over the shoulder throws after each set.
Bloody horrible😂😎

Pendlay Row 4x8

5 min 3 rep heavy

5 rounds for time
10 Snatches (95/65) (35kg)
15 Pull ups
20 Thrusters (75/45) (25kg)

Pre WOD:
5x2 Thrusters, 95# max

---

WOD:
20 min AMRAP
-5 Thrusters (115/75)
-10 Pullups
-100m Sprint

TC 9 min
80 DU
60 WB
40 DL 70kg
20 pullup

"Snatch

A) Nousu raskaahkoon raakaan tempaukseen 10 minuutissa. Ei maksimia!


B) 10 x 2 Power snatch, every :30s - moderate weight

Clean and jerk

A) Nousu raskaahkoon Clean & jerk ykköseen 10 minuutissa. Ei maksimia!


B) 10 x 2 Power clean & Push jerk, every :30s - moderate weight

"

#MetCon | 30’ AMRAP of:

• 10 plate swings (20/15 kg)
• 25 sit & up + burpee complexes
• 50 mountain climbers
• 25 sprints (5 mt)
• 100 single unders
• 25 plyo tuck jumps
• 50 sit-ups
• 25 plate farmer’s walk (10 mt)
• 10 prowler pushes (10 mt)

TC: 10 min
Back and forth, DU only once
20 Pull Up
20 Wall ball
20 Front Squat
20 American Swing
20 Double Under