RestDay!

Hang clean pull 5x5 reps

For Time:

9-8-7:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

6-5-4:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

3-2-1:
Power Snatches
Overhead Squats

Barbell: (115/85)
Kilos: (52/38)

A) Push
4-5 rounds
1x Squat clean
2x Front squat
5x push press
Between sets:
10x KB Lunges
10x Toes to bar/ Knees to chest

B) Intervals
4x5min
12 syncro wall ball
12 ygig burpee box over
12 syncro OH KB swing
12 ygig burpee box over
12 syncro plate gtoh

new round every 5min
Time cap for 1 round 4min

Nousevat painot up to 83% jerk 1rm. Aloita haluamastasi painosta.

6x (2 Front squat+ jerk)

Teams of two, split reps anyhow

AMRAP 20

100 Box step up
80 KB sumo deadlift high pull
60 Jumping squat (with medball)
40 Burpee

Warm up
Run 400, row 500 or bike 20 cal

Core strength
Every 3:00 x 5
10 leg raises
20 sit ups
0:45 plank hold

WOD
5 RFT
250m run or 300m row
7 DB thrusters
14 walking lunges
Rest 1:30

Box Squat
EMOM 8: 3 Reps.
- A bit heavier than last week again
- these are speed sets to a parallel box with a wider than normal stance

A,
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1+1)

B,
Every 1 min for 15 mins, alternating between:
21/18 Row Calories
15 Burpees
9 Box Jumps @60/50cm

C,
For quality:
Yoke Carry, pick load, 3x 15m
3x10 L/10 R Pallof Press
3x10 L/10 R Crossbody Deadlifts, pick load

EMOM 7
1 x Clean pull + 1 x Hang Squat Clean (Under knee) x 60-75%