A.1) Power snatch +ohs 3+3
60%×1 65%×2 70%×2

B.1) Clean
60%×2 70%×2 80%×2 85%×2

C.1) Split jerk behind neck w/3.sec pause @catch
4x3

D.1) Back squat w/1.rep pause atg
60%×2 70%×2(×2) 80%×2 85%×2

EMOM’30
1. 15 cal row
2. 5 DB Devils press 2x22,5kg
3. 30-50 DU
4. 5 DB Snatch 2x22,5kg
5. Rest

Emom 14 min of:
- Odd min: 5 Snatches (RxC & Rx: Full, Sc: Power or full) @ 75% Rm.
- Even min: 10 bar facing burpees.

Deadlift on a plate 5-5-5-5 reps

EMOM’16
1. 10 HSPU
2. 30-50 DU

For Time :

21-15-9 Power Cleans 42,5/30kg
15-12-9 Bar Over Burpees

TC 7

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

In Teams of 2- for time- I go U Go

3 rounds of

30 T2B
40 Wall Ball
30 Double KB Push Press @24/16

Then
70 Cal Row

2 rounds of

30 T2B
40 Wall Ball
30 Double KB Dead Power Clean @24/16

Then
70 cal Row

1 round of

30 T2B
40 Wall Ball
30 Double KB Front squat @24/16
Timecap: 40 mins

Then we Go !

30 Minutes @ HR Zone. Any Machine