EMOM 12

1 minute : 10 - 15 Ring Rows
2 minute : 10 - 15 Calories Bike Erg
3 minute : 3-6 Strict HSPU

3 x alkavalla 2 minuutilla
Sama toistomäärä tiukka varpaat tankoon

3 x 8min on / 3 min off

A) Buy in 800m run
AMRAP of:
40 DU
12 alt. db snatch 22,5/15 kg

B) Buy in 1000/800m row
AMRAP of:
8 hspu
6 alt. 1-arm devils press

C) Buy in 40 burpee
AMRAP of:
8 c2b
6+6 1-arm thruster

10 kierrosta

3 raaka tempaus @70-75%
15-20 tuplanaruhyppy

Aikaraja 10min

Tiukka aikaraja, vauhtia täytyy siis pitää ja siirtymien sujua!

Back squat 5x3
* -nouseva paino
-lepo 3-4min sarjojen välissä*

3-4 rounds for time:
21 db power clean 45/35lbs
15 push up
9 t2b

Tc 12min

3 rounds
6 shoulder press @70-80% 1RM
6-8 pendlay row

With a Partner

AMRAP 15
10 Wall Walks
20 Deadlifts 100/70kg
30 Calories
40 Box Jump Overs

“Bert” with partner

50 burpee
500m row
100 push up
500m row
150 walking lunge
500m row
200 air squat
500m row
150 walking lunge
500m row
100 push up
500m row
50 burpee

• Split the reps as you like

tc 45min

EMOM 10 - 2 Power Snatch

Work up to heavy 2RM