20 thrusters @ 42,5/30kg
20 sdhp
20 push jerk
20 ohs
20 front squat

• jokaiseen alkavaan minuuttiin 5 burpeeta

3 rounds for time:
21 burbees
15 American swings L1: 24/16kg, L2: 32/24kg
12 thrusters L1: 40/30kg, L2: 50/35kg

-Scale the weights so you will go under the cap. Not the idea that you are on the second round when the timecap is full.

Timecap 15min.

14 rounds:
Every 30 seconds...
Odd rounds 1 Snatch (80% 1RM Snatch).
Even rounds choose your number for kipping T2B 6/9/12 (same as last week or more)

EMOM x10:

Power snatch + Hang squat snatch + Snatch balance + OHS

3 kierrosta aikaa vastaan:

• 10 rinnalleveto+työntö (N 42,5kg / M 60kg)
• 400m juoksu

WOD

12 min AMRAP
- 15 x american swing 24/16kg
- 10 x askelkyykky paikallaan kuulalla
- 20m karhunkävely

Muscle snatch (every 1:30 min)
4 reps 50%
3 reps 60%
2 reps 70%
1 reps 80%
1 reps 90%

Deadlift: 3x3

Warm up: 50% / 60% / 70%
Work out: 80% / 85% / 90%

3 x 20 V-ups

1 min: x1
2 min: x2
3 min: x3
.
.
.
(Rx: 60/40kg)