5 Rounds x AMRAP 3:
9 Hang Power Cleans 61 / 43 kg
45 Air Squats
Max Calorie Echo Bike

Rest 1 Minute Between Rounds

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
5 inch worm with push up
5+5 squat strech
10 db hang c&j
10 db goblet squats
10+10 half kneeling press

Midline

5x15 GHD Sit Up
Rest 2 mins between sets

1: 0:45 max reps burpee shuttle runs
2: 10 RDL with DB's
3: 0:30 deadhang
4: 15-20 sit-ups

5 sets of Power Snatch
Set 1-2: 2 @70%
Set 3: 3 @80%
Set 4-5: 2 @85%
- Rest 2min btw sets
- NO TnG

16 Bar over Burpee
24 Thruster (50/35kg)
24 Pistol squat (Alt.)
32 Hang snatch (w/ KB: 32/24)
32 C2B
64 DU's

W/ Weigth vest: 9/6kg

• Ohjeistus:
• KB tempaus voidaan suorittaa myös suoraan lattialta. Kättä saa vaihtaa vapaasti tai olla vaihtamatta.

A: Power snatch +double snatch balance 4x2
B: Power clean + squat clean without hip contact
C: Clean pull 3x4 tng @ 80-% of clean pull max

AMRAP 20:
50cal Row
40 Abmat Butterfly Sit-ups
30 Pull-ups
20 DB Snatches 20/15kg
10 Burpee Box Jump Overs 60/50cm

For time:

90 Burpees to target ( 15 cm )

EMOM 1 Rope Climb ( Start at rope Climb )

TC 10

Deadlift

6 x 6 @ 70 % +

Go Every 3:30