5 x 3 V.1
3min lepo sarjojen välissä.

Rest day - what did you do?

Eilinen/

Korkea Te -veto + Tempaus samoille jaloille
5 x (1+1)x65%

"Snatch Balance" + Valakyykky
1+1x70%, 5 x (1+1)x75%

Te otteella VAPU 3x3x75% (tempaus %)

3 x 30 Russian Twist
3 x 10 leuat

For time
150 cal row or 120 cal bike

100 TTB*
one person works while the other hangs on bar

50 synchronized bar facing burpees

• all work to be completed in that order
• can break up calories however

CNJ 5x1
Clean pull 5x2
Back squat 5x4

• 16-20 Min EMOM of:
1st Min
Double KB Alternating Press 20 reps unbroken
(Utilizza due KB il cui peso ti permetta di completare le reps unbroken)
2nd Min
Row 200-250 m

Conditioning
5 minutes of max reps of Burpee Box Jump Overs
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean
3 minute rest
2 minutes of max reps of Wall Balls
2 minute rest
1 minutes of max reps of Max unbroken TTB/KTE/KTC

WL
Snatch
A. Work up to a heavy Squat Snatch (not a max)
B. 3×1 Snatch Pull
C. 3×1 Snatch Grip Jerk + Pause OHS

2 x 10 min EMOM:

EMOM 1:
Joka alkava min 6 x etukyykky (emomin aikana voi korotella painoja)

EMOM 2:
Joka alkava min 10 slamball + 5 slamball over burpees

Snatch balance
4x3r
2 reps in the tank.
Rest as needed.

Eilinen/Lepo