E.M.O.M. 10'

► 04 Snatch
► 04 Burpees Over Bar

5 rounds
1' american swing
1' ghd sit ups
1' toes to bar
1' rest

Warm Up
2 Rounds
400m Run
6 Inch Worm Push Ups
12 Alternating Lunges
8 Supermans

Lift
Shoulder Press
2-2-2-2-2-2
Increase weight each set (6 sets)

Workout
3 Rounds For Time:
15 Deadlifts (bodyweight or 50% of 1RM)
15 Hand Release Push Ups
15 Strict Sit Ups (cross hands over shoulders)
15 Goblet Squats (50/35)

WOD 2

In teams of 4:

2min of each

Player 1: max rep deadlift 40kg
Player 2: max rep hang power clean
Player 3: max rep thrusters
Player 4: max rep Push press

WOD 3

5min max rep double unders

-Harjoitellaan köysikiipeilyä
-Harjoitellaan rengastaitoja
-Harjoitellaan käsilläseisontaa

• Rinnalleveto riipusta kyykkyyn

7 x 3

► 10 x 100 m Sprint

AMRAP 4'
15-12-9
Power Clean & Jerks 40/30
Toes-to-bars
Assault Bike Calories

4 RFT
20 air squats
swim 50 m
20 push ups
swim 50 m

Tabata Style:
Strict Pull-Ups
Row Calories
Push-ups
Row Calories

*Tabata: 8 Rounds of :20 On / :10 Off *