EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

17.1
For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
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

*20 min time cap

3 ROUND FOR TIME OF:
30 THRUSTER 20/15
30 BURPEES LATERAL BB

WOD
Every 3:00 for 12:00 (4 rounds)
10/8 cal row or 8/6 cal bike
15 pull-ups
15 wallballs 20/14

*if not completed within 3:00 first round scale reps to 10

Snatch balance 6 x 2

Start barbell.

DU practice 3 min

1 round (or 3 rounds)
Goblet squat x 8
DU or Single unders x 8
Ring row x 8
Dumbbel snatch x 8

2 rounds
Overhead squat (20 kg/ 15 kg) x 8
DU x 8
Pull up x 8
Dumbbel snatch x 8

Shoulder mobility
2 rounds
Around round x 8
Face pull x 8
Ankle stretch in the box

3x wall walk
30 leukaa
30 tuplaa
3x wall walk…

A: Back squat 3x5
B: Clean pull 5x3
C: FC Lunge walk 3set AHAP

Amrap 15
5 ring mu
15 wall ball da 12kg target 2.5m
50 du
From 15' to 23'
Trova il massimale del complex
Squat clean+hang squat clean+Front squat+push jerk

Ascending weight