EMOM5
-power snatch+hang power snatch
*easy weight, focus on technique

max rep

3x5 Front Squat

WOD:
3 Rounds of the following
20 Burpees
15 Squats
10 DB Snatch
5 HSPU
1Min Rest

Post WOD:
3x30sec Plank

3 rounds of:
5 Crunches
10 Side crunches
5 Reverse crunches
10 Windshield vipers
60s Plank hold
Rest

2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups

"Wittman"
Seven rounds for time of:
24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

200 naruhyppyä

aina stiplulla 5 polven nostoa roikunnassa

Aktiivinen lepopäivä.

60-90min mäkisessä maastossa kävelyä/uinti

Focus #1: Warm Up to 65% - 70% of 1RM Bench

Focus #2: 5 Round Superset of the following
Bench press 3 Reps (increase load ea round)
Max Hgt Box Jump Attempt (Increase hgt ea/round)

2 Minute Rest

Metcon: 11 Minute AMRAP

10 T2B (L3 T2B, L2 Knees/Toes to AHAP, L1 Dragon Fly)

15 Wall Balls 24/20 L3 & L2, 14/10 L1

50 Double Unders (50 = L3, 30 = L2, 100 Singles = L1)

Score = 3RM / Max Hgt / Rounds + Reps

11 T2B
25 KB Swing 24 kg
15 OHS 40 kg
20 cal Assault Bike

My time: 08 min 40 sec