Shoulder press 3 and 3

Event 1
In 15 min: row max meters
Result: 3599 m, #13

Event 2 A
2 min AMRAP:
Max reps clean & jerk @ 40 kg
Result: 21 reps, #11

Event 2 B straight after 2 A
4 min time to find 1 RM clean & jerk
Result: 65 kg, #20

Event 3
6 min AMRAP:
8 T2B
2 - 4 - 6 - 8 - 10 jne. front squat @ 35 kg
Result: 92 reps (12 front squat + 2 T2B), #15

Event 4
For time:
30 wall ball @ 6 kg
30 pull up
30 wall ball
30 KB snatch @ 16 kg
30 wall ball
30 burpee box jumps 20" (box facing)
Result: 12.08, #7

Final placement #13.

5 Minutes of:
30 Seconds Of Hollow Rocks
30 Seconds of rest
Squat Clean (6x2)
Same weight across all 6 sets

Superset with 4 strict Handstand Push-ups or scale appropriately
"WHIP IT" (Time)
4 ROUNDS
-10 Back Squats
-20 Abmat Sit-ups
-40 Double-unders / 120 Single-unders

RX 95#/65# & Single-unders
RX+ 135#/85# & Double-unders

3 rounds with quality, strict or kipping:

6-10 pull-up
6-10 hspu
6-10 t2b

OHS/SNATCH BALANCE

Every 90s x4
3 snatch balance + 3 ohs

• voit lisäillä painoa sarjojen edetessä (vertaa viime viikko) mutta mieti tätä enemmän lämppänä tempauksiin

EMOM 10

Odd 3 Deficit HSPU
Even 5 strict toes to bar

1. 90s. L-sit
2. Weighted back extension: 3x8-12
3. Ghd sit up: 3x15-30

• 2min. Row/Bike/Run/Ski

• 1 rnd:
  5+5 Spider Lunges w/ twist
  5+5 Up&down dog
  5+5 One hand bridge

• 1min.: Row/Bike/Run/Ski

• 2 rds:
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Snatch balance

• Mobility...

EMOM10
10 deficit DL
Wear a vest or heavy backpack

Front squat up to a heavy triple