Vatsa ”Tabata”

Clean 3x3

For time :

30 Push Jerks 50/35kg
50/40 Calories Row / Echo Bike

TC 5

18 OTM:

1. 3-4 bench presses 80-90% of 1 RM
2. 3 short rope climbs/2 long rope climbs
3. Easy row

5x3 Touch and Go Clean & Jerks

• Rest about 90sec btw sets

Every 2 min x 6
3 Pos Squat Clean @ 72,5-77,5%

Wod
16 Min Amrap
In Teams of 3
21/18 Cal row
12 Goblet squat
6 Burpee

EMOM 12

1 minute : 10 Push Ups + 10 Sit Ups
2 minute : 30 Air Squat
3 minute : 40s Banded Pull Apart Hold

Triset x 3 rounds

Back Squat x 6.
Rest 10s.
Russian Swing x 12
Rest 10s
DB Alternating Reverse Lunge x 24 total
Rest 3:00

Wod
Treeni:
9-7-5
Power snatch (-5-10% from days complex)
90-70-50
Double unders

Hiki
8 Rounds
4 Gtoh 45/30kg
30 DU/SU

Tc 10 min