Skill
8 min EMOM of HSPU

Wod "Isabel"
30 snatch@60/40

Skill: work through progressions and then perform Emom with either HSPU or progressions.

Wod: heavy snatches , usually this would be speed but I want you to aim for quality over speed this time.

Jalat maassa ristissä tangon alla / boksilla oman tason mukaan.
Hyvä harjoitus ensimmäisten leuanvetojen vielä uupuessa!

4 min on / 1 min off x 6 sets (2 each)
A. ski for calories
B. 15 KB swings, 10 burpee no jumps, 30 DU
C. row for calories

4 trys 1rpm power clean

4x1 power clean

AMRAP 20MIN
18 deadlift
16 back squat
14 hang power clean
12 front squat
10 push jerk
EVERY 2 MIN FROM 0 MIN: 20 DU

@50/35kg

5 kierrosta
5x power Clean + Front Squat + Push press

3 rounds
10/8 cal bike or row
10 good mornings
8 empty barbell deadlifts

Speed Deadlifts (touch and go as fast as possible)
E2MOM x 5
10 reps @ 50% 1RM

5 rounds for time of
10 deadlifts
Run 200 meters
20 push-ups

♀ 185 lb ♂ 275 lb

Warm-up
10:00 BikeErg @ easy
+
2 Rounds – BikeErg
2:30 @ FTP20 pace
0:30 @ hard pace (MAP 5*)
2:00 @ very easy pace

• FTP 20 pace = your 20-minute bike test pace. MAP 5 pace = your 5-minute bike test pace

Rest day