In pairs 3 x 10min

1) 10/7 Cal Row - 10 DB Push Press

1min rest

2) 10/7 Cal Row - 10 Reverse Lunge

1min rest

2) 10/7 Cal Row - 10 Hang power clean & jerk

1 x DB 22,5/15kg

40 EMOM:

1. 15/12 cal row
2. 10-15 ring rows
3. 2 laps run
4. 2-3 wall climbs
5. Rest
6. 30-50 DU
7. 10-15 T2B
8. 10-15 up&downs
9. 15-20 air squats
10. Rest

3rds for quality:

30 air squats
10 box jumps
20 push-ups
10 box jumps
10 HSPU
10 box jumps
5 rope climbs

2000m Row
1600m Run
200 x Double Under
100 x Box Jump
For Time

Power Snatch

EMOM 5

Minutes 1-3 : 3 x 50 - 60%
Minutes 4-5 : 2 x 60 - 70%

Rest 2 min

EMOM 5

Minutes : 1-3 : 3 x 60 - 70%
Minutes : 4-5 : 2 x 70 - 80%

Rest 2 min

EMOM 5

Minutes : 1-3 : 3 x 70 - 80%
Minutes : 4-5 : 2 x 90%

Omatoimi:

Raakatempauksen tekniikka harjoitus. Kuormat sen mukaiset. Tavoitteena saada hyviä nostoja. Onnistunut harjoitus kun tuntuu helpolle.

8x
Go every 75 sec
3 Power Snatch

-work up to heaviest possible 3RM

ON AN 8:00 CLOCK
Buy-In: 600 Meter Run
In Remaining Time AMRAP:
30 Double Unders
15 Thrusters 35/25kg

[Rest 4 Minutes, Then...]

ON AN 8:00 CLOCK
Buy-In: 600 Meter Run
In Remaining Time AMRAP:
30 Double Unders
15 Overhead Squats 35/25kg

Score = Log rounds + reps for both AMRAPS. Score is sum total.

5 RFT
9 Hang power snatch 50/27,5kg
50 Double unders

Max effort banded floor press
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart!

For time, With Partner

Run 800m ( Both Run same time)
...into
8 Rounds IGOYGO
5 + 5 Kettlebell Clean 32/24kg
6 Box Over Jumps
15 Sit Ups
..into
Run 400m ( Both run same time)