Lisäpainoleuka, myötäote

5 x 3

Skaalaus:

3 x 3 negatiivinen leuanveto + 3 x 3 kumpparileuanveto mahdollisimman ohuella kumpparilla

50 burpees
40 american swing @24
30 push press
40 american swing
50 Burpees

5 x 1 snatch complex

Squat snatch + hang squat snatch + over head squat

10 rounds for time of:
- 3 deadlifts
- 1 back tuck

40 mins cardio with interval
1 min row
1 min ski
1 min AB
1 min rest

First 2 rounds warm-up on steady pace
3rd round full speed
4th - 8th steady pace
9th round full speed
10th round cool down on steady pace

1 RM Squat Clean

alt.
3 rounds 1-4 ropeclimbs
3 rounds 10/20 pistols/leg
alt.
3 rounds 15 push jerk @40-60%
3 rounds 15-25 ghd situps

Every 20s for 10 min (30 reps):
1 power snatch

3 PC
3FS
3PJ
All @60kg

EMOM 20 min or as long as you hold

Strength
max squat clean 90 kg (PR)

WOD
Amanda
9-7-5
muscle ups
squat snatches (40 kg)

could have been sub 7, but i felt pain on my shoulder from an old injury on the very first snatch, which caused me a lot of time. I even thought to quit, but then I got back on the barbell and moved on with the wod!