EMOM

for 12min

Odd: 4 Hang Squat Snatch
EVEN: toes to bar*

• pick a number for the toes to bar that you can consistently perform throughout the 6 rounds
• pick a weight for your hang squat snatch which would allow for 1-2 more repetitions to be performed after the 4th

WOD

5 RFT

5 Back Squat 100/70kg
10 Burpee Box Overs 24/20'

WOD 1 - 4 rounds for time
► 25 m Swim
► 25 Sit Up
► 25 m Lunge

WOD 2 - A.M.R.A.P. 8'
► 25 m Underwater
► Max Push Up Unbroken
► 25 m Swim Dos
► Max Dips Unbroken

@ 50 %

Lämmittely ja mobility

otm 10 1+2
clean and jerk

Emom 10x2min
8x seinäpalloa
4+4 kp tempaus
10-15 pito renkailla tai roikunta

loppuvenyttelyt

FRONT SQUAT + JERK COMPLEX
3 x (3 Front Squats + 3 Jerks)

Perform 3 sets of the complex, same or heavier than last week.

Post loads to comments.
Exposure 4 of 8

---

4 Rounds:
Every 5 Minutes For Time…
25 Burpees
3 Power Cleans 205/135

3 minute cap on each round. The the goal is to move steady through the Burpees, then move a heavy load on the Power Cleans under some duress. Score load used and times for each round.

Post times for each round and Rx to comments.

-Skin the cat
-Etuvaaka + takavaaka
-Pidot
-Kippaus, muscle up

otm 15:
hang squat clean + jerk

Go heavy

4 kierrosta aikaa vastaan

5 rinnallevetoa riipusta
10 boxihyppyä
5 sumodeadlifthighpull
10 boxihyppyä
1 min lepo

Amrap:

5x Pull Ups (strict)
3x T2B (strict)
1x Hspu (strict)