2 hengen tiimeissä, you go i go:

500m row (250m each)
50 HSPU

Rest 2 min

500m row
60 pistol squats

Rest 2 min

500m row
70 pull-ups

Souda nopeasti, voimistele hienosti. Jakakaa toistot puoliksi.

3x 4 AMRAP parin kanssa, 2 min lepo välissä:

1. 5 bar over burpee + 5 unbroken power snatches 40/30
2. 20 DU + 4 UB OHS 50/35
3. 5m HS walk + 3 UB squat snatches 60/40.

Tulos on yhteenlasketut toistot. ALL OUT.

Three 4-minute AMRAPs in 20 minutes

From 0:00-4:00:
27 calorie Row
21 Power Cleans (60/40kg)
15 Burpee Box Jump-Overs (24/20 in)

-4 minute Rest-

From 8:00-12:00:
27 calorie Row
21 Power Cleans (50/35 kg)
15 Burpee Box Jump-Overs (24/20 in)

-4 minute Rest-

From 16:00-20:00:
27 calorie Row
21 Power Cleans (40/30kg)
15 Burpee Box Jump-Overs (24/20 in)

SCORE TOTAL REPS!

3 rounds for time of

• 20 burpees
• 21 dumbbell snatches
• 12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

AHAP, buts sets as close as possible. Do NOT "build up" to a 6RM/last set! Back Squat with 2sec pause at the absolute bottom of YOUR squat. maintain a good position! Do NOT go down into a loose "squat sit" with a rounded back.

Power Clean + Split Jerk
2 @ 60%
2 @ 65%
3x2 @ 70-75%

Pistol squat technique

then

EMOM 6
10 Alt Pistol squat

Romanialainen maastaveto käyntiasennossa 3x6+6, nouseva paino

For time:
Run 800m
30 KB Swings 24/16kg
30 Wall Balls
30 Pullups
30 Wall Balls
30 KB Swings
Run 800m

4x3 @ 95% of Snatch 1RM