E3.30M x 4
5 x 1 + 1/4 front squat V.2-3

Paino pitää olla sellainen, että asento säilyy hyvänä koko sarjan ajan.

In a 12min Window
Buy in: 600m Run
+
AMRAP in the remaining time of:
3 Wall Walks
3-6-9-12-...Burpee over DB
12 DB Snatches 22,5/15kg

HS walk or HS for 15 min:

1. 1 wall climb + 10 shoulder taps
   5m wheelbarrow walk with partner
   Assisted HS walk
   HS course with turns.

2. 5 push-ups
   5 wall balls
   5 descendings from HS to HSPU position
   3 kipping up from headstand
   3 HSPU - use abmat if needed/practise the box HSPU technique

In teams of 4, 16x 1 min ON / 30s OFF:

1. 3 sandbag over shoulder + 5 sand bag bearhug squats
2. 8+8 KB snatches 24/16
3. 15/12 bike erg cals or 12/10 echo/assaultbike cals
4. 6-12 alt. DB squat clean to jerk 30/20 you can also try heavier

3 - 3 - 3 - 3 - 3 Back squat

60-70% of BS max - 2s down, explosive up, 1s stop - go every 2 min.

14 EMOM:

1. 10-15 C2B/pull-ups/jumping kipping pull-ups
2. 10-15 V-ups

3-4 sets:

1 wall walk + 2-3 wall facing strict HSPU/legs on box HSPU
built weight in 3 unbroken sets of: 5 shoulder presses, 5 push presses, 5 push jerks, 15m OH walk - double DB/KB.

Timecap: 20 min

60m dumbell overhead lunges
50 pox step ups with dumbell
50 strict HSPU or legs on box HSPU or Shoulder press 42,5/30
60m HS walk or 10 wall walks.

Time target under 10 min, timecap 15 min.

RX´d: 22,5/15

10 EMOM:

1. 18/15 cal row
2. 7 squat cleans 70/50

8 EMOM:

1 power snatch + 1 squat snatch + 1 snatch balance.

Rest 2 min.

8 EMOM:

1 tall clean + 1 power clean + 1 split jerk.

Älä mene yli 60% maksimista.