AMRAP 20 min:
- 15 Deadlift (100/60 kgs).
- 250 m run.
- 7 over head lateral lunges (bumper @20/10 kgs).
- 50 DU.

Rive+Työntö 2+1
(60% - 65% - 70% - 75%)

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Snatch (3’’ pause) + Hang Squat Snatch
Use 95% load Heavy of last week
Pause above the knees.

For Time:

50 Power Cleans 115/85
100 Wallballs 20/14
50 Power Cleans 115/85
On the Minute – 20 Double-Unders

kg: Barbell – 52/38
Medicine Ball – 9/6

Back Squat

2x5x70%
2x3x75% - 80%
2x2x85% - 90%
2x1x90% - 95%

Send Off 3:00

E90S for 15min(10set)
3x push jerk @light to moderate weight, focus speed + lockout
+
21-15-9
Push press 50/35kg
Pull ups

B1: 100m Löp (båda)
B2: 10-15 Over Unders/person
vila 90sek
B3: 100m Löp (båda)
B4: 7-12 Buddy Squats/person (anyhow)
vila 90 sek
B5: 100m Löp (båda)
B6: 5-10 Linked Push Ups/person
(linked push ups)
vila 5 min x 3 varv

[Over Unders](

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[Buddy Squats](

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[Linked Push Ups](

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6*1.30:1.30
*10 зашагиваний на короб с гантелей
*10 подтягиваний
*макс ДП

Pre-WOD:
-5X3 Bench Press - Pause On Chest (185#,185#,175#,175#,175#)

WOD - EMOM (10 minutes):
- 3 Power Cleans (75%)
- 10 Push Ups
- Rest 5 Minutes
- Run 1 Mile

This freakin hurt! Knew the push ups were going to build to a monster in the workout, and time between sets was going to get shorter and shorter. Mile in the cold air was rough, but happy to trudge through and "finish". Did my best on making sure form was good and will continue to focus on good reps, not just going through the motions for time. Good support from group today!