@20min build up to heavy single

—>

10*e40sec snatch @80-90% of heavy single.

@10min to build heavy single

• 3 Round of:
Row 21/18 Kcal
Double Unders 75 reps
Then
3 Round of:
Row 21/18 Kcal
Burpees over the Row 15 reps

Tee jotain kevyttä, palauttavaa. Ulkoile leppoisasti, tee pihahommia, venyttele tai ota ihan iisiä! :)

AMRAP 13' OF:
13 WALL BALL
13/10 CAL BIKE OR 20/15 CAL ROW

Team of three.
3 rounds.

60 cal bike
120 DU
60 DB squat snatch
120 Abmat sit-ups
60 chin-ups
120 wallball

Snatch technique

3-5 rounds, 2 min rest between rounds

6 box jump over
6 burpee bar over
6 pullup

30on/30off
3x30 sec ski
3x30 sec row
3x30 sec bike

• 3x 6 shuttlerun

For time
21 power cleans 135/95
42 push ups
100 dubs or 200 singles
15 power cleans
30 push ups
100 dubs or 200 singles
9 power cleans
18 push ups
100 dubs or 200 singles

5 rounds for time of

• 400-m run
• 15 ring rows

Share your at-home modifications and times in comments.

Emom 10
3 Deadlift

125 min
Warm up for 20 min

1.MU
- Drills
- MU 25 x 1

2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
- 3x3+1 @ light weight
- 25 30 35 kg

B. Jerk from Blocks
- Heavy single
- 40 45 50 55 kg

C. 3x1 @ 90% of max
- 1x55 kg

D. Clean pull + Floating clean pull
4x1+2 @ 65 kg