Partner workout:

• row 300cal
• one person rowing, one does farmer walk
• e3mom both do 8 box over burpee

For time:

• 30 t2b
• 60 db snatch 70/50lbs
• 30 hollow rock
• 90 du`s

5 x 5min rnds of:

• 500m row
• 10 back squat (pick weight, no fails)
• rest

3 rounds for time

• 48 du
• 28 db snatch heavy
• 14 v-ups

1st min - 1 x Deadlift
2nd min - 2 x Deadlift
.
.
Continue to add 1 rep per minute until failure. Max 20min.

The result is the total number of reps

Painoksi 12.4.2022 tehdyn 10 toiston raskain paino.

Snatch + Hang snatch + Snatch balance + OHS

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

Squat clean + Front squat + Push jerk + Split jerk

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

RX 40/30kg
Sc 20/15kg

1) Hollow Rock
2) Russian Twist
3) V-Up
4) Rest

First round is your baseline/goal, the goal is to be in +/-3 reps for each movement!

EMOM 14

3 - 3 - 3

2 x KB's 24/16kg