10x
Snatch + Hang Snatch + Overhead Squat

E3.30M x 4

3 pause back squat V.3-4 (70-75%)

• 3s bottom pause Huom! Kyykyissä 3s aktiivinen pysäytys ala-asentoon. Jokainen toisto mahdollisimman räjähtävästi ylös.

12rm back squat

Every 90sec for 7 sets
5 Deadlifts

-start about 60% and add every round. Touch and go, last 3 sets should be heavy.

5 sets of
(Go every 2min)
3 Front Squat @80-85%

DELOAD WEEK

For time:
15 power snatches 35/25kg
30/24 cal row
15 power snatches

Back Squat
2x7 @72,5-75%
2x5 @77,5-80%
2x3 @82,5-85%

E3M x 4

6-8 strict pull up V.1-2

Sarjat huomioiden toistoreservi. Kaikki toistot pitää olla teknisiä. Skaalaukset: banded/low bar

3x
3min ON/2min OFF

A) AMRAP of:
9 Pullups
6 Heavy DB Snatches
3 Burpee-Box Jump Overs

B) Run 300m
+ Max Calories in the remaining time

C) AMRAP of:
3 Wall Walks
6 Pistols
9 Situps

Workout Of the Day = Päivän treeni

Partner WOD “I GO, You Go”

AMRAP 16min

20cal Ski
20 DB Snatch
20 Push-Up
20 Box over Jump

Score = total repetitions