AMRAP 12 mins
- 9 DB deadlifts
- 5 burpees
- 3 DB cleans
Use 2x35lbs or 2x45lbs DB's

For Time:
-50 HSPU
-Every Time You Break Perform 5 V Ups

1 min HSPU
1 min Levypainonveto
1 min thruster
1 min rintatankoon
45 sek, 15 sek lepo
samat liikkeet
30 sek, 30 sek lepo
samat liikkeet

Jalkakyykky @ Safety Squat Bar nousu max 1-3
Etuheilautus kahvakuulalla 3x20
Salkkunostot 3x5-8 / puoli

Clean & Jerk
Double at 60%
Double at 70%
Double at 75%
3 Singles at 85%

"Omatoiminen WOD"

A.
Easy run 5min... + lyhyet venyttelyt

B.
Run 2min / Rest 2min x3
Run 90s. / Rest 90s. x4
Run 60s. / Rest 60s. x5

6 sets of

AMRAP 1 min
10 dbl DB hang snatch@15/10kg
Max rep DB facing burpee

Rest 1'

AMRAP 1 min
12/10 cal Row
Max rep lat burpee over rower

Rest 1'

AMRAP 1 min
10 double DB thruster @15/10kg
Max rep double under

Rest 1'

Snatch
60%/2
65%/2
70%/2
(75%/2)2

Max DU in 1 minute.

5 kierrosta

3 superhidas valakyykky 2,5 kg
5 superhidas etukyykky 2,5 kg
7 pituushyppyä
lepo tarpeen mukan