Front Squat x 5
Forward DB lunge x 10/
Jump Squat x 15 (go for height)

3.5 - 4 minute x 4 sets
20 minutes with explanation

12min EMOM
3 x Squat Clean
2 x Split Jerk
Heavy but manageable weights.

Back squat:
5 x 60%
3 x 70%,
2 x 80%
2 x 90%
1 x 95%
1 x 103%

3x 3 x 80 %

5 RFT:

12 x Deadlift
9 x Power clean
6 x Front squat

(Rx: 60/40kg)

WOD:
For time
10-9-8-7-6-5-4-3-2-1
- Russian Swing (32/24KG)
- Sit Up

Push press 3-3-3

20 jumping lunges
10 burpee pull ups
400m run

Selviää salilla

(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/613/image.jpg)

5min amrap:
3 x mave 100/60kg
6 x shoulder to overhead anyhow 50/35kg

Kaksi tankoa käytössä. Go fast!