E2M x 5

3 hang power clean - up to heavy but technical. Nousevilla painolla raskaaseen, mutta tekniseen painoon.

Alternate;
1. 15 ab tucks with feet on rower
2. 10-15 DB push press
3. 12 bicep curls 30/20kg
4. 15-20 push ups

5x2 Snatch 75-80%
Full snatches

for Time;
30 wall balls
15 C2B
8 Devils press
Rest 2 Minutes
X 5 Rounds

TC 26 minutes

record time when done.

Alternate
1. 10-15 c2b
2. 10/15 cal bike
3. 14 DB Snatch
4. 8-10 burpee box jump over.

40% x 5
50% x5
60% x5

2 Rounds of;
4 Min Row
1 Min rest
4 Mins AMRAP 100 double unders, 10 ab roll outs barbell
1 Min rest
4 Min bike
1 Min rest
4 Mins AMRAP 3 Wall climbs 30 sec ring support hold, 30 hollow rocks
1 Min rest

1RM in 20min:

3-position Snatch

Find your todays best in 20min. Snatch from hang, below the knee (hang) and floor.

48 minutes of : ( 2 rounds )

10 minutes Row @ 45 - 55 % FTP20
2 minutes bodyweight Pulling or Pushing movements*
10 minutes Bike @ 45 - 55 % FTP20
2 minutes bodyweight Pulling or Pushing movements*

• Pull-Ups, BMU, RMU, Push-Ups, HS Walk, HSPU, Wallwall etc..

22min

4-6 leuanveto/rinta tankoon
4-6 thruster 43/35/30/25kg
25cal laite

Tasainen ylläpidettävä vauhti