3 Interval of:
Assault Bike 5’ @ > 90% MHR 1:1 rest each interval

EMOM 9'
1 Deadlift (Snatch Grip)
1 Hang Power Snatch
1 Hang Squat Snatch

EMOM 9'
1 Deadlift
1 Hang Power Clean
1 Push Jerk

3 RFT
10 Snatch
10 Thrusters
10 Clean & Jerk

15-12-9

-Leuanveto
-Yhden käden valakyykky vuorokäsin, käsipaino tai kahvakuula

5 kierrosta / 20 min timecap

300 m säkinkanto + 2 min lepo

1. 20 dB Snatch
2. 30 DU

Conditioning
AMRAP 15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)

MAX
Max Ring Dips

MUSCLE
10 Rounds of 10 Reps:
Banded Fly
Banded Skull Press
50 x Jump Rope each Round

METCON
3 Rounds of:
400 M Run
10 T2B
5 Hanging Side Swings

For time

10 squats snatch 50/35kg
20 TTB
8 squat snatch 60/42,5kg
20 TTB
6 squat snatch 70/50kg
20 TTB
4 squat snatch 75/52,5kg
20 TTB
2 squat snatch 80/55kg

MAX
5-3-3-1-1-1
Box Squat

MUSCLE
12-10-8
Squat

METCON
6-9-12-9-6 reps for time of:
Burpees
Box Front Squat
Pull-ups

Penkki 3x1x90% (kisanostoja)
Kapea penkki max1
Ojentajat kuminauhalla 100 toistoa