5 EMOM:

1. 4 DB alt. squat snatches + 4 burpees over db´s
2. 6 + 5
3. 8 + 6
4. 10 + 7
5. 10 + 8.

Rest 5 min.

5 EMOM:
1. 4 DB hang clean & jerk + 4 T2B
2. 6 + 5
3. 8 + 6
4. 10 + 7
5. 12 + 8

RX´d: 22,5/15. Scaled: Mikä tahansa kevyempi käsipaino.

6 kierrosta parin kanssa 3/pari, you go i go:

100m row
7 Ground to overhead 60/40

Yhden kierroksen kesto ei saa ylittää 90 sekuntia.

12 EMOM:

3 squat snatches, nousevalla painolla.

Nosta painoa joka kolmanteen sarjaan. 50-60-70-75% snatch maksimista.

5 x 2
1 second pause on the bottom

*Go easy with weights.

WEIGHTLIFTING

Muscle Snatch 3x3 @ RPE 3-4

Target: add loading by feel and keep it snappy! Get a good triple extension from ankles, knees and hips.

Varpaat tankoon

Run 3 x 800m

• rest 3 minutes between intervals

3 kierrosta
10 raaka rinnalleveto
20 cal assault bike/pyörä/soutu

Aikaraja 9 min

6 min AMRAP
12 double DB Deadlift 2 x 25/17.5kg
6 push ups
straight into
4 min AMRAP
3 wall walk / 15m HS walk
6 toes to bar
straight into
2 min AMRAP
alt. DB Snatch 25/17.5kg

For Time
100 Thrusters (135/95 lb)
5 Burpees to start and at the top of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 5 burpees. Repeat each minute until 100 total thrusters are completed.

*60/42,5 kg
*Everyone needs to do this benchmark wod at least once in their lifetime. :D
TC: 30min