Accessory 3 rds:
8 reps each movement, remember control every rep:

Double DB bicep curls
Single arm DB row (heavy)
Single leg DL with barbell

-lepo 20-30 sec liikkeiden välissä

EMOM 20

1 min: 10 one arm kb row 20/16 (R)
2 min: 13/10 cal row
3 min: 10 one arm kb row 20/16 (L)
4 min: 15 box jumps 24/20"

Wod
1200m run
Then 8 rounds
5 Thruster 45/30kg
5 Pull up

Clean complex:
1 Power clean
1 Hang squat clean
1 Push jerk

• Max 60%/Clean&jerk 1RM
• Focus on good technique

Shoulder Press 3x5
rest 3min btw sets
As Heavy As Form Allouds

1 MIN AMRAP PUSH-UPS

CONDITIONING

E6MOM x5

Run 400m
12 Deadlift @70/50kg
9 Hang Power Clean
6 STOH

Target: <3min rounds. There is plenty rest time, which means run fast! All rounds within 10sec.

“DOUBLE DT”
10 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105)

3 rounds
600m run
10 pull ups

3 Rounds for time
Run 400m
30 Wall Balls
20 DB/KB Snatches 20-25/12-16kg
10 Burpees