Lattia penkki Pyramidi E3MOM

10 x
8 x
6 x
4 x
3 x

40%----> 70%
Kyynärpäät maahan hallitusti toistoissa.

2 Rounds @ steady
20/15 (cal) Row
15 Air squats
10 Down-ups
+
Set up and practice a few sets of wall balls, lateral burpees over the box and transitions to and from the rower (foot straps etc.)
+
2-3 Rounds @ steady
9 Wall balls
6 Lateral burpees over the box
12/9 (cal) Row

Tabatta sets (8sets of 20sec work:10sec rest)
*do all 8 sets at one exercise before moving on to the next.
65mm battle rope waves
Ab rollouts
Sandbag squats
Push ups

30 Min AMRAP
In teams of 4, 3 Athletes can work at a time and 1 resting.
Row Max Cal
Wall Ball Max reps
Power Clean 60/40kg

Post total reps.

Snatch
Climb to a heavy, not max, single Power Snatch.

CrossLifting
A,
EMOM 10 mins
1 Power Snatch + 1 Squat Snatch + 2 OHS
- add weight each set
- Start around 65% of 1rm power snatch

B,
For time
50 deadlift @50/35kg
200m run
40 Power clean
200m run
30 Front squat
200m run
20 Push jerk
200m run
10 Cluster
200m run
Timecap : 17 mins

Max time bottom of the ring dip hold.