Wod
50/40 cal row

then 5 rounds

5 db snatch left arm 22,5/15
5 db ohs left arm

5 db snatch right arm

5 db ohs right arm

Miten meni, mitä teit?

20 min AMRAP

20 kyykkyhyppy
10+10 askelkyykkykävely käsipainolla
10 punnerrus käsipainoilla
300m juoksu

Liikeparina dead bug + pull over liikkeen kanssa.

AMRAP 20mins with a partner:
400 Meter Run / 500m Row
*Max Reps of:
20 Walking Lunges
20 Power Snatch (35/25kg)

*One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet
- Rx+: 42.5/30kg

5 rounds for time

3 hang power clean
3 thrusters
3 bar over burpees
400m run

Increase every round 3 reps of each.
3-6-9-12-15

BB 42/61kg

Wod
50/40 cal row
then 5 rounds
5 db snatch left arm 22,5/15
5 db ohs left arm

5 db snatch right arm

5 db ohs right arm

AMRAP 13′

3 Power Clean @ 60/40

1 Bar Muscle Ups

3 Power Clean

2 Bar Muscle Ups

3 Power Clean

3 Bar Muscle Ups

… add 1 BMU each set

20 rounds at consistent pace:
4 hang power cleans 35/25 kg
6 barbell SDLHP’s 35/25 kg
8 sit ups
10/8 cal row

Superset!
4 work sets!

Close Grip Floor Press in Bridge x 5.
- build in weight
Rest 45s.
Archer Ring Row x 6 each.
Option: 8-12 Ring Rows
Rest 45s.