EMOM x 10

2 power clean + 1 jerk (50-70%)

be fast, not too heavy

For time

• 10 rounds of
  • 9 thrusters
  • 35 double-unders
• 65 lb for women, 95 lb for men

Tempo front squat 2211 3xtempo fs+ 2normal

LÄMMITTELY
Jokaista laitetta 2min
• mittarimato ylävartalon kierrolla
• kyykky + takaketju
• kyykyssä käden avaukset
• skorpionikierto

YSTÄVÄNPÄIVÄ EDITION
For time
20 synkronoitu burpee
150 wall ball
150 hyppyleuanveto
200 hyppynaru

4 kierrosta synkronoituna
15 x etuheilautus
15 x boksin ylitys
15 x vauhtipunnerrus kp

For time

• Hill sprint or stairs

Find a big hill or set of stairs with a distance/incline that allows for approximately a 20 second effort.

Rest 90 seconds between each effort.

In teams of 2

1000m row
3 rounds
30 KB deadlifts@2x24/16 kg
30 box jump over@60/50 cm
30 abmat sit ups
-into-
1000m row
2 rounds
30 KB front squats
30 burpee box jump

30 V sit ups
-into-
1000m row
1 round
30 KB snatches
30 burpee box jump over
30 toes to bar

Time cap: 40 mins

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Prayer Stretch on Box
MIN 2 - :45 Calf or Foot Roll/Ball
MIN 3 - :45 Alt. Wrist Rotations

EMOM 15:
1.min HS Walk 2-10m
2.min 8 box jump, rest of time kb swing
3.mi rest

Teams of 3

EMOM 9
Min 1 - Partner A : 15 wall ball @9/6kg
Min 2 - Partner B : amrap DU
Min 3 - Partner C: amrap box step up @60/50cm

Score : total du + total box step up

Rest 3 mins

EMOM 9
Min 1 - Partner A : 15 V- up
Min 2 - Partner B : amrap Dumbell alt. Snatch@22,5/15kg
Min 3 - Partner C: amrap push up on box
@60/50cm

Score : total snatch + total push up

Rest 3 mins

EMOM 9
Min 1 - Partner A : 15 no push up burpee
Min 2 - Partner B : amrap DB goblet squat @22,5/15kg
Min 3 - Partner C: amrap meters waiters walk @15/10kg

Score : total meters + total squats

For Time:
60 Alt. DB Snatch
30 Knees-to-Elbows
60 Alt. DB Snatch
30 Knees-to-Elbows
60 Alt. DB Snatch
@22,5/15kg