EMOM 12

1) 12 V-Up
2) 15 Wall ball
3) 45s Plank hold
4) 15 Wall ball

8 x alkavalla 2 minuutilla

1 rinnalleveto + 1 rinnalleveto riipusta + 1 työntö,

aloita n. 70% rakenna pienillä korotuksilla

Complete the following double-under ladder, pausing between sets--but doing each set unbroken. If you miss a rep, you have to start that set over. Rest as needed in between sets, but score is total time. TC 20min.

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Scaled: 5-10-15-20-25-30-25-20-15-10-5 or DU practice for 20 minutes

Rowing intervalls for cals

10 x 1:30 on / 1:30 Off

Score is total cals/reps

Clean & Jerk - 2x3 @ 70%, 3x2 @ 75%

9 Deadlifts
9 Hang power cleans
9 Stoh
1 min max Du's
7 Deadlifts
7 Hang power cleans
7 Stoh
1 min max Du's
5 Deadlifts
5 Hang power cleans
5 Stoh

score is time + reps

10 Min EMOM

3 x Snatch 60/40KG (Any style of snatch permitted)

For athlete who does not yet have strict hspus

5 x 15-25sec wall facing HS hold as close to wall as possible

superset with 8 DB seated press

*Every 2min

Team of 3:

8 Strict T2B (One performs)
Plank Hold / Side Plank (L) / Side Plank (R) / Plank Hold (Two perform)

Each person take turns on the T2B while the other two are in different plank holds during the duration. The workout is complete when every person has performed all the planks, the plank style is changed after your own set of T2B.

1 x 12 @ 67,5%
1 x 12 @ 62,5%
1 x Technical max effort (aim 15+) @ 57,5%