Work up to heavy 2rep Back Squat
+
2x4 @75% of 2RM

Rx'd

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men: 50-lb. dumbbell, 24-in. box
Women: 35-lb. dumbbell, 20-in. box

Time cap: 20 min

Scaled

Men: 35-lb. dumbbell, 20-in. box (step-ups permitted)
Women: 20-lb. dumbbell, 20-in. box (step-ups permitted)

3 rounds
45-60 side plank R/L
10+10 elevated Single leg glute bridge
10 goblet squats (3 sec down, fast up)
rest 1-2 min

1) 3 Hang Power Snatch @75-80% of A 2) 30-60sec Plank Hold

100 Wallball,
100 TTB,
100 Wallball,
100 KBS
5 Burpees on the minute for both athletes. Wod starts with burpees

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

Rest & Recover

1) Row
2) Ski erg
3) Bike
4) Rest

Bench Press

Build heavy Set Of 3, in 17 minutes.
Rest 3:00
4 Cluster sets of 3. Go Every 3:00

20min amrap:

• 12 maastaveto
• 9 raaka rinnalleveto riipusta
• 6 työntö

Lisää painoa 2,5kg jokaisen kierroksen jälkeen.
Aloituspainot: Naiset 25kg / Miehet 40kg