Teams of three, 10min AMRAP:
30 Wallball,
30 TTB

2min rest

10min AMRAP:
20 Hang Power Clean (40/30kg),
20 Air Squat

2min rest

10min AMRAP:
10 Thruster (40/30kg),
10 Bar over Burpee

In 10 minutes:

• find your dumbbell snatch 5RM (5+5)

Weightlifting - Snatch

Strength (load)

Build up to a heavy weight in a complex of snatch + hang snatch.
2 x same weight before adding more weight to the barbell.

Accessory:
4-5 Rounds for quality and minimum rest:
8-12 Strict toes to bar, leg or knee raise
6/6 Turkish get up starts
6/6 Windmills
*Use moderate weight

EMOM x 5
-power clean + push Press+ hang clean + jerk

E90s x 5
2x clean + Jerk

E2min x 5
Clean + jerk

Viimeinen osuus Wodconnectissa

6 Rounds :

2:40 Easy Pace Row. Sprint 0:20
2:40 Easy Pace Bike Ergo. Sprint 0:20
2:40 Easy Pace Echo Bike. Sprint 0:20

Score : Peak Watt of each Ergo. Example Row : 346w, Bike Ergo 532w, Echo Bike 600w

40 min AMQAP

1 K row /paddle
20 m bw-lunge
1 K jog
10-20 pull ups
100 SU
30 situps

work with your friends! You can talk while working out!

"BEC 55" HR Zone 2-3

Row 80/60 Calories ( Without straps )
Bike 70/50 Calories

• If you have to wait Ergo AMRAP:

10 American Swing
5 Push-ups
20 Lunge Steps

8 x alkavalla 2 minuutilla

1 raaka rinnalleveto + 1 rinnalleveto riipusta + 1 työntö, aloita n. 60% ja rakenna hiljalleen ylöspäin

Find your best split jerk for the day. Press out = NO REP.

Record heaviest successful load and other details.

Shoulder press 1-1-1
push press 3-3-3
push jerk 5-5-5