Aikaa vastaan:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

• maastaveto (N 70kg / M 102kg)
• bar-facing burpee

Time cap 10min

Superset x 4 sets
Snatch Grip Pendlay Row x 8-10
Rest 45s.
DB Push-Ups x 8-10
Rest 45s.

• Option: Knee push-ups with hands on DBs for scaling.
• Aim to improve on last week

Use every Machine. Change Every 4 minute. " Ergometriralli"

Total Time 52 min. Moderate Pace.

Result Calories.

Clean and Jerk technique (power clean and push jerk)

For time:

30 Ground to Overhead (95/65 lbs)
30 Pull-Ups or Jumping pull-up
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups or Jumping pull-up
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups or Jumping pull-up
400 Meter Run

6x 1min ON 30s OFF:

1) Leuka/ rengassoutu (submax)
2) AMRAP: Tuplat/sinkut

Tulos: toistot

"Mark Klement"

74-44-11 Reps for Time:
- Burpees
- Push-Ups
- Sit-Ups
- Air Squats

This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.

At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.

The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).

AMRAP 6:00
30 Double Unders
10 Alternating DB Snatch @ 50/35lbs

7x3
V2

Bodybuilding 4-5 rounds:

1) 3-10 strict pull up
2) 8+8 DB/KB row
3) 8 Double DB bench press
4) 20 banded pull apart

AMRAP 12:00
7 Sumo Deadlifts 100/70kg
9 Burpees
Rest 60s
- Goal: Challenging effort! 4+ rounds

Rx+: 125/85kg

Extra:
Banded Alphabet:
2 x 1 each side. Rest 60s.