Record load and other details.

Lowerbody Mobility

EMOM4
3 muscle snatch @30-40%

Rest 1min

EMOM4 3 power snatch @40-50%

Rest 1min

EMOM4

3 snatch balance @40-50%

Rest 1min

EMOM4

2 squat snatch @50-60%

Kevyet ja tekniset painot.

SMASH!!

2x AMRAP 25 in teams of 4:
1)
a) row calories
b) 40 air squat, 30 kbs, 20 box over

2)
a) bike calories (echo/or c2bike)
b) 40sit up, 30 plate reverse lunge, 20 up&down

Rest 5min between amraps

3x4 V2

(n.75-80%)

For time
30 Wall Balls
25 Hang Power Cleans 60/40kg
20 Pullups
10 Pistols
20 Pullups
25 Hang Power Cleans
30 Wall Balls

2sets:

2min On / 2min Off
15 power clean@60/40kg

• remaining time max calorie row

Partner WOD

AMRAP 20
6 Wall Walks
12 Deadlifts 100/70kg
18 Bar Facing Burpees
24 Calories

4 rounds for time with partner
80-60-40-20 reps
DB snatch 22,5/15
Box jump 60/50
Cal erg

Split reps with partner

2x3 @ 75%
2x2 @ 80%
2x1 @ 85%