Power snatch
5 x 2 @70-85% 1rm

A) In 10' find 1rm complex
1 pc + 1fs + 1pj

B) In 5'
21 hpc
21 fs
21 pj
Max burpee

Rest 3'

B1) In 5'
15 hpc
15 fs
15 pj
Max lat bb burpee

Rest 3'

B2) In 5'
9 hpc
9 fs
9 pj
Max hr lat bb burpee

Bb@ 40/20 50/25 60/30

20 min amrap
400 m run
21 air squats
15 sit ups
9 push ups / Skaalaa esimerkiksi aitaa vasten

For time:

• 30 squat clean and jerks

♀ 105 lb. ♂ 155 lb.

1a) Barbell Curls: 6 x 10; no rest
1b) Abs with Plate Switch: Tabata: 6 x 10/side; no rest
- Pick weights that you can keep moving and do unbroken sets.

Then

Double Leg Banded Hamstring Curls: 3 x 25. Rest 60s.

30mins work:
60m Farmer Carry - AHAP
60m Sledpush - AHAP
60m DB Walking Lunges - Moderate weight
20 D-Ball, Stone or Sandbag to Shoulder

Do in any order and split as needed.
Once you have completed one round of each, start the next round and just continue working for 30mins

3 kierrosta Karhukompleksia

7 x raaka rinnalleveto + etukyykky + vauhtipunnerrus + takakyykky + vauhtipunnerrus

Lähde kevyesti liikkeelle ja lisää maltillisesti painoa joka kierrokselle.

WOD For time:

20-30-40 Alternating Arm DB Squat Snatch 22,5/15

600-400-200mt Trunk Run

Warm up(20)
3rds
20 heels to rear
10 knee grab
20 jax
10 alternating samson

WRK(27)
WRK 7:00 Rest 2:00 x3
5 db lunge-sters(left lunge + right lunge + thruster)
10 step ups
5 hand release burpees
10 sit ups

Finisher
50 bicycles
1:00 samson

3 Rounds @ 2-3 RIR
8-12/side DB external rotations
8-12 DB pull overs
8-12 Prone Y-raises