Wod
6 min amrap
20 Box jump
20 Swing 24/16kg

EMOM x 32

1) 14/12cal row
2) 30-50 DU
3) 14/12cal bike
4) 6-10 up&down +10 sit up

30-24-12:
Wall Balls
Hand Release Push-Ups
Calorie Row

AMRAP 6 ( REPS)

2-3-4-5-6-7...
Hang Squat Snatch 50/35kg
20-30-40-50-60-70....
Single Unders

15min amrap:

1-2-3-4-5-6-7-8....

• box-over-jump (N 50cm / M 60cm)
• leuanveto
• käsipainotempaus (N 15kg / M 22,5kg)
• toes-to-bar

keskivartalo 10min
20 olkapään taputus amerikan karhu-asennossa
20s kuperakivi (+potkut)
10-20 istumaannousu

Technique 10min

Hang Clean

EMOM 30

1. 20-40 Double Unders
2. 5-8 Hang Power / Squat Clean (light)
3. 15-25 Abmat sit ups
4. 12-16 Lunges alt. (No weight / Barbell front rack)
5. Rest

Hang clean 5x3
Building up to a good triple.

3 kierrosta
5-15 leuanveto istunnasta
10+10 moottorisahasoutu käsipainolla
2min lepo

5 Bar MU
10 Power clean 60/40kg
30 Double unders