3 x 5 V. 4-5

Jätä ohjeen mukainen vara jokaiseen sarjaan! Prosentteina suuntaa antava vois olla n.55% of 1RM Jerk

For time:
21 Power snatch 95/65
42 wallballs 20/14
15 power snatches
30 wallballs
9 Power snatch
18 wallballs

E2MOM 5 burpees

burpees are every 2 minutes.... you start the workout with snatches and then burpees on 2:00, 4:00, 6:00 etc

Warm up(10)
3rds
20 jax
10 single leg dl
20 heels to rear
10 reverse lunge

WRK(18)
200m run
8 push ups
8 kettlebell figure eight hold
8 sit ups

Finisher
50 bicycles
1:00 pigeon stretch

Skills in 20 min
Tgu 1-1 / 5x
@find the heaviest weight to quality

Wod for time
Each side until 4 rep/ movements
1 x one hand swing
1 x snatch
1 x clean
1 x front squat
1 x press
1 x reverse oh lunge

Plank
3 x 1 min /front,left side,right side/

Clean pull 5-5-5-5 reps

Front squat 2 RM, then max reps Back squat @ same weight

3 Rounds For Time:
50 Double Unders
3 OHS @ 70% of Heavy 3
10 cal Echo Bike

Rest 1 min Between Rounds.

A: snatch max, then 3x1 @~95%

B: clean & jerk max, then 3x1 @~90%

C: Frontsquat AMRAP @c&j max

⚘🌱🦦 🦥🌿🌾

4 rounds of:
8 Good mornings
16 Back extensions
8 Ring rows
16 MB over shoulders
Rest