AMRAP 18:
15/12 Calorie Assault / 20/17 Calorie Row
12 Power Cleans (60/40)
9 Box Jump Overs

For time :

12 Hang Power Snatch 45/30kg
10 Bar over burpees
9 Hang Power Snatch 45/30kg
10 Bar over burpees
6 Hang Power Snatch 45/30kg
10 Bar over Burpees
3 Hang Power Snatch 45/30kg
10 Bar over Burpees

TC 10

Omatoimi:

Pyri tekemään tempaukset Unbroken. Menee hengittely elimiiin.

ETKOILLA Open 21.1 !!!!

Metcon (quality)

EMOM for 16 minutes of:
Snatch + hang snatch

*Choose a moderate weight that moves fast.

Accessory:
4-5 Rounds of
10 Hamstring curls on rower
10+10 Weighted lunge - light
60s wallsquat

7:00 "Kalsu"
8:00 "Kalsu"
9:00 "Kalsu"

12:00 Kalsu"

16:00 "Kalsu"
17:00 "Kalsu"
18:00 "Kalsu"
19:00 "Kalsu"

<3

Wod
For time
21-15-9
T2b
Target burpee

20:00 EMOM
Minute 1: 40s Strict Handstand Push-Up / Pike Push-Up
Minute 2: 40s False Grip Ring Row
Minute 3: 40s Calories Row / Ski / Bike
Minute 4: 40s Hang Muscle Snatch @ 45/30kg
Minute 5: Rest

• Quality focused work here today.

6min Row, with 30sec easy/30sec hard. Increase the pace every minute.
Then 2 rounds:
5+5 Single Arm DB Devils Press
5 Russian Push-Up video

---

3+3+3 Wall Squat video and 8+8 Single Leg KB Deadlift video

Barbell Shoulder Press
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set - perform 2-4 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 at the same weight, focusing on technique.

Floor press
5x45%
3x55%
1x65%
ME 70%

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters