10 RFT :

3 Hang Snatch 50/35kg
10 Wallball Shots 20/14p

TC 12

Viikko 1

5x8 (v2)

bench press 4x6
* -nouseva paino
-lepo 3-4min sarjojen välissä*

Nousu raskaaseen

3x2
3x1

3 rounds

3min AMRAP
8 toes to bar
8 thruster 42,5/30

2min REST

3min AMRAP
Row for calories

2min REST

EMOM x 6 MINUTES
1 Hang Power Snatch + 1 Hang Squat Snatch
or
1 Hang Power Snatch + 1 Overhead Squat
Moderate weight, focus on quality positions

For time
20-15-10
Toes to bar
DB front rack walking lunge 2x22,5/15

2-4rounds

8 bench press
16 banded pull apart

Rest 2mins (or more if needed).
Reset between reps.

Record weight, sets and reps, rests and other details.

For time:
Stairs x 2 or 800m Run
15 x Push-Up
15 x American Swing Kettlebell @ 32/24kg
Stairs x 1 or 400m Run
20 x Push-Up
20 x American Swing Kettlebell @ 32/24kg
Stairs x ½ or 200m Run
25 x Push-Up
25 x American Swing Kettlebell @ 32/24kg