Etukyykky 3,3,3

Nousevat painot, tauot 2 min

Rinnalleveto+työntö 1,1,1,1,1

yritä onnistua kaikissa nostoissa, pienet korotukset!

Power snatch - 4x3 @ 65%

3 rounds for time:

• 10 deadlifts (60% of 1RM)
• 50 DUs

3x5 @ 3TM

For 50 min in pairs:

a) rows
b) 16 kb/db snatch, 10 thrusters (30/20kg), 8 burpee

Keep HR around 60-70% of max

30-20-10
Renegade Rows total @50/35lbs
12-9-6
Devil's Press
*½ Stairs / 200m Run after each round

• Pick weight that you can go unbroken.
• Rx+: 27.5kg/45lbs + 10m Handstand Walk for Run
• TIME CAP = 10:00

80 KB swings 32/24 kg
30 T2B
80 Box Jumps
30 T2B
80 DB snatches 22,5/15 kg
30 T2B

Timecap 16 min

20min AMRAP

5 pull-ups
10 push-ups
15 squats

Super set
10, 10, 10, 8, 8, 8
Bicep curls dbs
Diamond push up
30 secs rest.