5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

Hang Snatch pull 4x6 reps

3 RFT (i go you go)

50 Double KB deadlift

50 wall ball

50 BBJO

50 front squat 50/40

AMRAP 13:
40 Air Squats
300m/250m Row
20 Power Snatches (75/55)

30 mins
6 min Moderate pace

1 min rest

1 min sprint

1 min easy Pace

5 min Moderate Pace

50 sec rest

50 sec sprint

50 sec easy pace

4 min Moderate pace

40 sec rest

40 sec Sprint

40 sec easy

3 min Moderate pace

30 sec rest

30 sec Sprint

30 sec easy

2 min Moderate pace

20 sec rest

20 sec Sprint

20 sec easy pace

1 min Moderate pace

10 sec rest

10 sec Sprint

10 sec easy

3 x tempaus riipusta + tempaus maasta, 80 %

2 x 3+3 sakstyöntö räkistä, vasenjalka + oikeajalka eteen, 60 %

3 x 3 saksityöntö räkistä, 85 %

4 x 3 rive pukilta, 75 %

Jarrutustakakyykyt, 3 x 5, sopivapaino

9X 30s ON/30s OFF

- DB Z-Press
- Gorilla Row
- Pike Compression

WU
3rds
10x air squat
10x sit up
10x KB/DB swing
+
2rds
20x DU/jump over line
5-10x push up

4 kierrosta

12 Thruster
16 Luistelijan loikka
:30 sek päällä seisonta

A: Snatch @75-80% 4X3
B: Clean and Jerk 2+1,1+2 @80% 2x
C: Clean pull max.