Warm up(10)
3rds
20 jax
10 single keg dl
20 heels to rear
10 reverse lunge

WRK(24)
WRK 5:00 REST 1:00 x4
12 dumbbell/barbell/sandbag hang clean
6(10m)shuttle drops
12 dumbbell/barbell/sandbag push press
6(10m) shuttle drops
12 v-ups

Finisher
50 oblique crunch
1:00 samson stretch

Tai uinti

Snatch High Pull + Mid Tight Squat Snatch

2 x ( 1+1 ) x 65%
2 x ( 1+1 ) x 70%
2 x ( 1+1 ) x 75%
2 x ( 1+1) x 80%

SO 1:30

Warm up
400m row
Then 2 rounds
10 passthroughs
10 DB seated press

Strict press
E2MOM
10-8-6-4-2
Increasing in weight

WOD
3 rounds

4:00 AMRAP
6 cal bike or row
8 wallballs
10 seated DB press

2:00 rest

Press
2x5 @ 70%
2x2 @ 80%
- Then use 6 mins to find heavy 3 Rep set

A: Hang power snatch+ Double hang squat snatch
B: Power clean+ hang squat clean+ push jerk modarete weight
C: Squat clean+ triple front squat @75% of squat clean

AMRAP 3

12/10 Cal Ab
10 Pull ups

Kehonhuoltoa. Tee vaikka joku mobility live Facebookista.

Tekniikka:
Thruster
KB swing

Hyppyleuka / leuka

For Time:
50 Burpee Box Jump Overs (24″/20″)
1 Mile Run
75 Power Snatches (75/55)
1 Mile Run
100 Meter Barbell Overhead Walking Lunge (75/55)

Kilos: 34/25