Samalla painolla koko setti. Vika kierros nin monta kuin menne.

Power clean + clean

2 x (1+2) x 60%, 2 x (1+2) x 65% (% of power clean)

Snatch Balance

4 x 3 x 60%

Push Press

4 x 5 x 70%

Muscle Snatch

1 x 4 x 50%, 1 x 4 x 55%, 2 x 3 x 60%

3 sets:

15 Sit Ups
12 Barbell Row

400m Run
3 rds:
5 Pull up
10 C2B
15 Air squat

(+9kg vest)

WOD:

del minuto 0.00 al 2.00
- 400m Carrera
- Jumping Jacks

del minuto 2.00 al 3.00
- Saltos al Muro

del minuto 3.00 al 4.00
- Burpees

del minuto 4.00 al 5.00
- Lunges

COMPLETAR 3 RONDAS AMRAP (MAYOR NÚMERO DE REPETICIONES POSIBLES) POR RONDA. DESCANSO DE 5 MINUTOS ENTRE RONDAS

10 80-yard shuttle sprints
Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

Amrap

Front squat

1. back squat: 3, 2, 1, 1, 1
2. cleans: 1, 1, 1, 1, 1……no misses.
3. eccentric clean deadlifts: clean deadlift the weight to high hang. lower wt to 1″above floor…repeat. 3 sets x 3 reps…..choose weight accordingly. record cleans

5x3 shrugs @ 80kg
12x1 pulls @ 100kg

5x5 back rack lunges with around 2 minutes rest in between each set