EMOM 16'
even clean and jerk @50/35
odd burpees over the bar

WL
find 3 heavy snatch in 15'
Conditioning
3 rounds for time of:
10 kb snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 kb snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups

20 min AMRAP
- 250m ski or row
- 80 m farmer's walk
- 40m sled push

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

Lepoja

3 rounds:
10-8-6 frontsquat
10-10-10 rdl

3 rounds:
10 db bench
10 dp bicep curl

Snatch technique

• “A Team of 2 o 3” 21 Min EMOM of:
1st Min
Toes to Bar 10-15 reps synchro
2nd Min
BB Bench Press 12 reps unbroken o Double DB Floor Press 12 reps unbroken
(Utilizza un carico o un peso dei DB tale da poter completare le reps unbroken)
3rd Min
Burpees touch target (20/15 cm) 10-15 reps synchro

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

In a 20 minute window

-2 mile run
- 10 clean and jerks 225
- 10 clean and jerks 185
- 10 clean and jerks 155
-max reps clean and jerks 135

Every 4min:
15/12 cal Air bike
12 DB Hang clean & jerk (alt./22.5/15kg)
50 DU's