16EMOM
1) 3 pos. Squat Clean
2) 4DL Snatch Grip
3) 6 pistols
4) 15 t2b

Anaerobinen skierg 4-6 kierrosta. Tulokset ja määrät kommenteissa.

1) 5+5 x DB snatch 17,5 kg
2) 15 x DL 60 kg
3) 20 x 70cm box step 3+3 kg
4) 30-50 sit up
Rest 1-2 minutes between sets

3 Rounds:
10 Power Snatches (115/80)
15 Deadlifts (185/135)
30 Wallballs (20/14)

Wu:1x5(40-50%)/1x3(65-70%)/1x1(75-80%)
-If you dont know 1rm start 40-50% 1rm snatch and build up 110-150% 1rm snatch (depents you level)
+work set 3x1(build up)

Rive +työntö 7x 1+3

Squat challenge L9

20 Min AMRAP:
50 Double Unders
5 Wall Walks
10 HR Pushups
15 KB swings 1.5/1 pood

I got 5 RDs + 1 DU. Thanks to Dawn for pushing me the entire WOD.
By the way, wall walks suck.

Tempaus max.

Työntö max.

Takakyykky max.

AMRAP 25 min
10 burpees
20 situps; strait legs strait arms, fingers to toes

For time
3round @60kg
5 clean
5 front squat
5 push press

• 15m farmer lunges @2x20kg dump bell