4 x E3MOM:
12 box over jump
9 t2b
6 devils press 45/25lbs

advanced:
15 box jump over
12 t2b
9 devils press 45/35lbs

8min for quality:

8+8 birddog plank banded row
8+8 side plank with hip lift
8-10 V-up

1-3 front squat

• - start easy enough to increase weight each round*

"The BEAR Complex"

You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and go during sequences.
Rest anywhere but the floor.

2 Rounds with empty barbell/light weight:
3 OHS + 3 Snatch balance
3 Snatch pull (slow) + 3 Hang muscle snatch
3 Hang power snatch + 3 High hang squat snatch

E1.30min x 6
1 Snatch pull
2 Hang squat snatch
1 OHS
@70-80% of 1RM snatch

5 kierrosta aikaa vastaan

• 12 push press (N 42,5kg / M 60kg)
• 20 boksihyppy (N 50cm / M 60cm)

WU: EMOM 5
5 TNG GTOH - light weight

EMOM 16
1) 6-8 tng power clean
2) 6-8 tng push jerk
3) 6-8 burpee over bar + 6-8 front squat
4) rest
@50/35kg

RPE 3-3.5

Huom!
Focus liikkeen taloudellisuudessa ja tekniikassa, joten valitse paino sen mukaan.

50 sit-ups
30 deadlifts (42,5/60 kg)

scaled WOD
3 rounds for time:
15 sit-ups
15 deadlifts

Squat Clean
4x4x70%
Lift Every 3min

Snatch technique

4x 3 muscle snatch + 3 OHS

easy&fast / not too heavy