3 Rounds: (YGIG)
750/550m @70-75% effort
500/350m @75-85% effort
250/200m @85-95% effort
Rest 2min between rounds.
TC 40min
Huom!
Treeni tehdään pareittain.
Toinen soutaa ja toinen huilaa.

EMOM10
1 Power clean + 1 Split jerk with 2s pause at the catch
@60-70% of 1RM C&J

For time
50/40 cal row
40 box jump 60/50
30 deadlift 80/60
20 bar over burpee
10 ring muscle-up

2-Position Squat Snatch ( High Hang - Hang )

4 x ( 1 + 1 ) Every 1:30. Max Load 40/30kg
4 x ( 1 + 1 ) Every 2:00. Max Load 50/40kg
3 x ( 1 + 1 ) Every 2:00 Max Load 60/45kg

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Rx: 22,5/15 kg
Skaalattu: 15/10 kg

TC: 15 min

Snatch complex: (10-15min)
1 Snatch pull + 2 Hang squat snatch + 2 OHS

Huom!
Kevyet ja tekniset painot.

PERFORMANCE

AMRAP x 15 MINUTES
200m Run / ½ Stairs
20 Alt. DB Hang Power Clean & Jerks (50/35)
2 Wall Walks

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FITNESS

AMRAP x 15 MINUTES
200m Run / ½ Stairs
20 Alt. DB Hang Power Clean & Jerks (light)
2 Scaled Wall Walks

• RPE 7
• Video: https://vimeo.com/914707222?share=copy

3 Rounds of
20 DB Snatches 22,5/15kg
30 Wall Balls
60 Double Unders

4 rounds:

• 20s. Hollow Rocks
• 10s. Rest
• 20s. Handstand Hold against the Wall

RX:
Every 2.30min x 5
6 Box jump over @75/60cm
6 Alt. single arm devils press @20/12,5kg
12-15 Wall ball @9/6kg

Scaled:
Every 3min x 5
6 Box jump over @60/50cm
6 Alt. single arm devils press @15-17,5/7,5-10kg
10-12 Wall ball @9/6

RPE 3-3.5

Huom! Intensiteetti/painot huomioiden RPE. Tavoite olisi jäädä vähintään 40s lepoa kierroksen jälkeen.