“Linda”

10-1
Deadlift
Bench Press
Squat Clean

Hang Power Snatch
10x3r (leave 2 reps in the tank)
Go every 90s.

Front rack lunges

5x8/8 Front rack lunges

Every 2,5 min.

*Tangot saa ottaa räkistä

For time
15-12-9-6-3 Hang Power Snatches 35/25kg
15-12-9-6-3 Overhead Squats
30-30-30-30-30 Lateral Jump over bar

rowing intervals:

max rep ttb (one big set unbroken)
500m row MODERATE to FAST !!

max rep ttb (one big set unbroken)
1000m row MODERATE

max rep ttb (one big set unbroken)
500m row FAST !!

rest 2min between sets

Tavoite saada kolme mahdollisimman suurta ja samalla laadukasta ttb settiä kasaan. Heti perään vauhdikas, kiihtyvä soutu, EI ALL OUT !!

Active recovery:
•For 10 minutes: light run, row, ski or Airdyne
•For 30 minutes: snatch or clean and jerk drills, ring skills, handstand skills
•For 20 minutes: mobility work

As many Reps as possible in 12 minutes with partner of :

10/7 Calories Bike Erg
5 Hang Snatch 42,5/30kg
8 Push-Ups

Front rack Reverse lunge

3x8+8

2-3+ reps in tank

Total EMOM40 (10 rounds)
aim for ~ 10s rest every working min.
Alt. between A and B.

A. EMOM4
1. Row cal.
2. Ski Erg cal. (burpees)
3. Echo / Bike cal.
4. REST and switch to EMOM B
↕️
B. EMOM4
1. 6/6 SA DB hang clean & jerk
2. 16 alt. lunges with wp. overhead
3. 5 push ups + 8 alt. V-ups
4. REST and switch to EMOM A

Plate carry (20/25 kg)
-30min oikeita töitä!
-100 meters = 1 rep.
-Mental challenge.
-Carry the plate any way you wish.

Scaled WOD
* -kevyempi paino*