Death By Power Clean and Burpee pull up

Raakatempaus 3 X 3 @ 60%-70%

Eka lattiasta, loput 5 cm irti

A: 12min emom:
2x Snatch @ 60%
B: For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* 60/40kg
*All reps must be unbroken

Warm-up

BikeErg warm-up
3:00 @ 50-60%FTP20 (easy)
+
Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
3 Rounds
0:20 @ 100% MAP5 (hard)
0:40 @ 50% FTP20 (easy)
+
1:00 @ 50-60% FTP20 (easy)

Tempaus EMOM 12

Joka alkava min 1 x tempaus riipusta kyykkyyn

Open gym
Make up a missed wod or strength from this past week, or create your own madness.

25 Min E5MOM (ogni 5 min x 5 volte) of:
Row 250/200 m sprint
C2B Pull Ups 15 reps
One-Arm DB Power Snatch (22.5/15Kg) 20 reps

Push Jerk 5×5 @75% – Touch and go (No re-rack)

Jerk 1RM