Find your 1RM

E3M x 5

5-4-3-2-2 V.1-2

EMOM14-16
odd: 4-5 touch and go power clean and jerk
even: 4-6 high box jump

For Time:
45 Chest-To-Bar Pull-Ups
30 Hang Power Snatches @52,5/35kg

3 Rounds For Quality:
800m Run
40 V-Ups
20 Pull-Ups

8 Min AMRAP x 3 with 2 minutes rest

A.
8 OHS 50/35KG
12 Bar over burpees
32 double unders

B.
25 Wall balls
20/15 cal row

C.
1.6KM Run
max burpees

Switch A and B if a big a class.

6 x alkavalla 2 minuutilla

1 tempaus + 1 tempaus riipusta, rakenna päivän mukavaan painoon

Hang Power Clean + Split Jerk + Squat Clean + Split Jerk

10 x ( 1+1+1+1 ) x Every 2:00

• Building

alternating tabata (12 x 20sec work/10sec rest)
kb swing 32/24kg
flutter kicks
crossbody mountain climbers

E3M x 5

5-5-3-3-3 V.1-2

Huom! Raskaat, mutta tekniset sarjat.