Partner Wod
8 min amrap
2 Power clean 75/55kg
2 Hang squat clean
2 Front squat

You go, I go

5x5
@73%
Rest 2-3min.
(Week 2/6)

• Suorita kaikki 5 sarjaa samalla kuormalla.

Every 2min. x8:
2 Squat snatch

• Build to a heavy set.

4x
9min ON/3min OFF

A) Row 1800/1500m
+
AMRAP of CINDY in the remaining time

B) AMRAP of
8 Burpee over DB
16 DB Snatches 22,5/15kg
24 Double Unders

C) AMRAP of
15/12 Cal. Bike
15 Wall Balls

D) Run 800m
+
AMRAP in the remaining time of
3-6-9-12-...
Box Jumps
Sit-ups
KB Swings 32/24kg

10-20-30-40
Alternating dumbbell snatch
Double unders
For time

2-3 min light cardio
1-2 min upperback smash wiht roller
5 cobra to downdog
1+1 min wall pec strech

WEIGHTLIFTING

High Hang Squat Snatch Double

EMOM x9

RPE 3 to 3+ 

12min EMOM
6 KB-Clean
6 Front squat w. KB
6 KB Push press

2-3 min light cardio
1+1 min quad smash
1+1 min quad strech

Endurance team WOD

In teams of 3 for 40 minutes, row for meters:

Resting team members perform:
EMOM:
odd: 30 second of push ups
even: 30 second of kb swings 24/16kg

Tulos: tiimin soututulos yhteensä