AMRAP 8

4 ttb
6 hang power clean@50/35kg
8 push up

EMOM 10

Odd : 2 x ( Hang Squat Clean + Split Jerk ) In split position 3 sec hold.
Even : 0:20 Handstand Hold

6 sets of
2 Front Squats @80%+

Bad form= less weight.
Use challenging weight in every set.
2 min break between sets.

400/500-m row or ski/ 800/1000m c2bike
40 AbMat sit-ups
30 alternating DB snatches (15/22.5 kg)

Scaled WOD
3 rounds for time:
300m ski or row/600m c2bike
15 AbMat sit-ups
16 alternating DB snatches

Clean & Jerk: 3+1 x5

4x
E2MOM
5 Back Squat @70-75%

30 wall-ball shots
90 double-unders

Scaled WOD
3 rounds for time:
15 wall-ball shots
90 single-unders

E2M x 7

1 Power clean + 2 Hang squat clean

Start at 60% and up to max 80%.

Aloita noin 60 % kuormalla ja nouse kohti 80%. Jokainen sarja tehdään nousujohteisesti, mutta vain niin kauan kuin tekniikka pysyy hyvänä ja toistot terävinä.

Find heavy set:
5x4

• TnG
• Rest 2-3min.