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

3 Rounds for load and Quality
- 8/8 Back Rack Reverse Lunges
- 8-12 Pushups
- 8-12/side DB Bent over Rows

“Sky Hook”
3 rounds for time
20 hang power clean 40/30
20 front squats
20 push press

For time :

Row 500m

4rounds:

2,5min On/ 30s Off
1) bike
2) row
3) ski
4) echo

2min easy / 30s fast / 30s rest

3min on/2min off x 6
A) Row cal

B) 8 DDB clean
6 DDB front rack rev. lunge
4 DDB devils press
@2x17,5-20kg/10-12,5kg

RPE 4-4.5

Huom!
Treenin idea on liikkua reippaalla vauhdilla, mutta tavoite säilyttää sama vauhti treenin loppuun asti. Valitse käsipainot, niin että liikkeet eivät hidastu liian suuren painon takia.

RX / Performance

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts @ 83/56kg
50 double-unders

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Scaled / Fitness

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts @ 61/43kg
50 single-unders