AMRAP 5:00
Buy in: 500/400m row
Into AMRAP
30 dubs
5 power snatches 105/75

Rest 5:00

AMRAP 5:00
Buy in: 500/400m row
Into AMRAP
30 dubs
10 power snatches 95/65

Rest 5:00

AMRAP 5:00
Buy in 500/400m row
Into AMRAP
30 dubs
15 power snatches 75/55

Warm up(10)
3rds
50m run
10 jax
10 heels to rear
10 pik n grass

WRK(29)
WRK 4:00 REST 1:00 x6
10 alternating dumbbell press
10 step ups
10 dumbbell hang clean
10 pop ups (sit to a chair or box and jump up)
10 cal row/jing jang

Finisher
100 bicycles
1:00 hamstring stretch

Power Clean
1RM in 7-10 sets. Rest 1:00-2:00

6 Rounds For Quality:
3:00 Run
100m Walk

For time

• 1,000-meter row
• 50 thrusters
• 30 pull-ups

♀ 35 lb
♂ 45 lb

Reverse Plank: 4 x 20s on 10s off.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Hang Power Snatch
5 x 3 @ 80-85% of power snatch 1RM

Hiihto WOD
Uhonmäki

Monostructual Circuit
15 minutes Rowing
15 minutes Ski/Bike
15 minutes Jog