3 x 3 min töitä/3min lepo

15 cal soutu
12 yleisliike soutulaitteen yli
9 kp tempaus

Valitse hieman normaalia painavampi käsipaino.

4 sets of
8 Deadlifts, controlled T&G sets
8-12 Ring Rows (strict, hard position)

Snatch, 3 x 2, AHAP

*From floor
*Squat snatch is technically preffered, but power versions are counted in as a result, too
*Go heavy

6+6 AHAFA

5x5 Back Squat @77,5%+

4 sets of
5/4/4/3 Push Press @77,5%+
8 Pendlay Rows

E2MOM
8 x clean & jerk (1+1)

AMRAP10:
10 box jump
15 power snatch 35/25kg

4-6 rounds
15-20sec erg for cal
- hardest sustainable pace
- rest 2-3 min btw efforts

AMRAP15

2, 4, 6, 8, 10…
Alt. db snatch 50/35 lbs
db burpee box step over