A) Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of here every 90s.

B) 8 x Sumo Stance RDLs x every 90s x 4 sets.
- With band pulling bar forward

Conditioning
AMRAP 20:
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (70/50)
20 Jerks (70/50)
10 Snatches (70/50)
10 Ring MU

1.
EMOM x10 (30s. On / 30s. Off)
a: One hand swing (alternating)
b: Box steps (alternating)

Rest 2min

2.
EMOM x10: (30s. / 30s.)
a: Barbell roll outs
b: Hammer strikes

Rrst 2min

3.
EMOM x10: (30s. / 30s.)
a: Rope climb
b: Ski / Row / Ab

WOD

EMOM for 25 minutes:

1: 10 Bench press 80/50kg
2: 15 HR Push-ups
3: 10 Box jumps 24"/20"
4: 15 KBS 32/24kg
5: Rest

4 Rounds
400 m run
10 pull ups
20 push ups
30 squats

RX+ complete workout with weighted vest 20/15 lb

12 pull ups
9 kbs @ 32/24kg
6 hspu

for time:
1 power snatch 60/40
2 ohs
3 power clean
4 deadlift
5 pull ups
6 ttb
7 wall balls
8 push ups
9 sit up burpee
10 lunges
11 du's
12 burpees over bar
-suoritusohjeet taululta-

50 front squats for time
RX: your body weight

Today’s task is to open up your latissimus dorsi muscles, your lats. Time to take that foam roll to use and find a rubber band, then follow the instructions given here

Etunojapunnerrukset korokkeelta

8 min sama toistomäärä alkavalla minuutilla