Hang Power Clean
5x3r @ 70-80%
90sec. Recovery

Clean & Jerk
6x2 @75-85% (Go every 90sec)

“Karen”

150 wall balls (20/15)

In teams of 3, 5 Rounds for time:

60 Calories row
60 Push-ups
60 DB GTOH 2x(20/10kg)
60 Wallball shots

1. 60 Synchro squats
2. 60 Synchro sit-ups
3. 60 Synchro squats
4. 60 Synchro sit-ups
5. 60 Synchro burpees

*First round ends in synchro squats. Second round ends in sit-ups, third in squats, fourth in sit-ups, fifth and last round ends in 60 synchronised burpees.
Calories row, push-ups, DB. gtoh and wallballs can be split between the team anyhow.

E3.30M x 4

4 back squat V.2 (80-85%)

Ideana ylläpitää maksimivoimaa. Sarjat ovat raskaita, mutta teknisiä. Huomio toistoreservi.

3 rounds for time:

• 30 Hollow Rocks
• 40 Superman Rocks

4x
2min ON/90sec OFF

Alt. A and B

A) Max Calories

B) AMRAP of
7 Front Squats 60/40kg (BBF: goblet squats 22,5/15)
14 DB Snatches 22,5/15kg

8RM Close Grip Bench Press

3 rounds
10+10 single arm db bench press @moderate weight
10+10 single arm db row @moderate weight
20-30 deadbugs
rest 2 min and repeat

8min amrap:

2-4-6-8-10-...

• thruster (N 30kg / M 42,5kg)
• bar-over-burpee
• toes-to-bar