EMOM12

1 power snatch + 1 hang squat snatch @60-70% Toistot pitää olla teräviä ja teknisiä!

E3M x 4

5 Back squat V.2-3 (3-0-X-1)

Huomio liikkeen tempo. Sarjat voi tehdä ilman kenkiä ja lisävarusteita.

AMRAP 6
3 Wall Walks
6 Bar Facing Burpees
9 Thrusters 42,5/30kg

Rest 3min

AMRAP 6
7 Pullups
14 DB Snatches 22,5/15kg
21 Double Unders

AMRAP 40min
Teams of Three of With a Partner

30/40kg Bar
17,5/22,5kg DB

Buy in 1km Run /2km bike

Then
21 T2B/knee raises/v-up
21 BD Snatch
21 hspu/ hand release push up

15 thruster
15 hang power clean
15 OHS

9 Wall walk
9 pistol squat
9 RMU/BMU/pull up

Have Fun or be grumpy! 👊🏻💪🏻

3x 6-8

Rengassoutu
Vipunosto kulmassa
Kuubalainen kierto

DELOAD WEEK

3 rounds
10-8-6 deadlift @50-70% 1RM
Rest 1min
8-10 seated DB shoulder press (3-4 RIR)
Rest 1min

 Thruster 1RM

Shoulder press 3x5

Moderate weight

Five rounds for time of:
Run 400 meters
30 box jump, 24/20"
30 Wall ball shots, 9/6kg

4x

2min ON/2min OFF

15/12 Calories
8 Deadlifts 100/70kg
+
Max Wall Balls in the remaining time