10 min alkavalla minuutilla

1. boksin yli yleisliike
2. tuplanaruhyppy

Snatch
EMOM×10:
Hang Squat Snatch + Snatch Balance + OHS

5 Touch and Go Power Clean and Jerks

With partner:
(I go, you go)

8 rds: (4+4)
30 Air Squats
10/7 cal Row / Ski / Ab
7 DB Clean and Jerks (22.5/15)

Rotate through; for 4-5 Rounds
10 db/KB bench or floor press
10 good mornings 50/35kg
10 shoulder Press 50/35kg
10 strict pull ups

Work up to a heavy Power Clean + Hang Clean + Front Squat + Jerk

4min AMRAP
4 x Hang squat clean
6 x Chest to bar pull up
2min Rest
3 rounds

20 Hang Power Cleans
20 Front Squats
20 Push Press

Rx – (42.5/30)

Tuntematon Sotilas / Unknown Shoulder
100 Seconds of handstand hold. Every time you break a set do 10 air squats
100 HR Push ups
100 Overhead squats 20/15
100 Double unders
100 Burpees

EMOM 20:
ODD Minutes: 10 Calorie Row
EVEN Minutes: 10 Burpees

• Rx+: 12 Calories + 12 Burpees
• Scale: 8/8 reps or 30s or work each minute.