EMOM x 20-30 (4-6rounds)

1) row (easy pace)
2) 6 power snatch@40/30kg + 6-8 ttb
3) row (easy pace)
4) 6 OHS@40/30kg + 6-8 hspu
5) REST

(Pyri pitämään sykkeet hallinnassa, peissaa soudulla ja skaalaa tarvittaessa gymnastis toistot riittävän helpoiksi. Keskiarvo sykkeet pitää pysyä PK2 alueella.)

Lämmittely 8 min

EMOM5
Clean pull + 2 hang muscle clean + 2 hang power clean + 2 strict press

Complex
Power Clean + Front Squat + Hang Power Clean
60-70%
15 min

From the rack
Jerk Drive + Jerk
60-70%
10 min

Accessory
3 rounds
KB shrugs 15-20
- 20 sec rest -
Handstand scapula push up 15-20
- 1 min rest -

E3MOM x6:
a) 6-10 box get over - 6-10 s.a. devil's press
b) 6-10 no-jump burpee - 10-20 slam ball

Target: 1:15-1:45 / round.

Porrasjuoksu 12 min AMRAP (nenähengityksellä!)

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

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Deadlift
3x every 2:30 min
5 at 65% 1RM

For time 4 rounds, 20 s. on 10 s. off

10/7 cal assault bike
10 alt. hang power snatch
5-10m UB hs walk

10 Rounds for time :

3 Power Clean and Jerks (135/95)
6 Lateral Burpees over Bar
9 Kettlebell Swings (53/35)

KILOS:
Barbell – (61/43)
Kettlebell – (24/16)

AMRAP 6

10 kipping pull-ups
15 GHD situps

Rest 3 min

AMRAP 6

6 cal ski
3 wall walk

1) Row
2) Cindy (full 2min)
3) Bike
4) Macho Man, I go, you go
5) Ski / Run
6) Power Snatch, I go you go

5 sets of:
3 Power Snatches + 2 OHS
Sets 1-2: @60% 1RM Power Snatch
Sets 3-4: @65%
Set 5: @70%
- Rest 2min btw sets