CONDITIONING

EMOM x12 (3 rounds)

1) Row 15/12cal
2) 6 Medball Clean + 6 TTB
3) Run 200m
4) 1-2 Rope Climb (legless)

RPE 3, nice and light. Tailor the reps and loading to stay with RPE 3

Push Jerk: Build to a 1RM. Rest 2:00

• Beginner: Work technique and add weight if from permits.

Toes to bar Technique

Run 2x purtsi

EMOM 20

1 minute : 40m Overhead Walk 2x22,5kg/ 2x15kg
2 minute : 5 strict pull ups + 8 V-Ups
3 minute : 20 Dumbbell squat 22,5/15kg
4 minute : 30 du´s

25 minutes for quality

5 Downward Dog
10 + 10 Pigeon Pose
0:30 Hang L-Sit hold
5 Wallsquat
5+5 Samson Stretch

Wod
8 min amrap
4 Push jerk 60/45kg
8 Hang power clean
12 T2b

Metcon:
EMOM 15:
1 power clean 70/50
2 front squat 70/50
3 burpee over bar

EMOM 8

Even : 5 Push jerk@moderate weight (unbroken)
Odd : 7 Pendlay row, same weight than Push Jerks

4RFT:
15 Wallball 9/6kg
12 KB Swing 32/24kg
9 Box jumps 24/20"
6 Hang Power Snatch 40/30kg