AMRAP 7:00
3 Power Snatch @42.5/30kg
3 Overhead Squats @42.5/30kg
30 Double Unders

Scaling Option today;
- 5 KB Deadlifts + 5 Goblet Squats - 30 Single Unders with heavy KB

Team WOD

In teams of three

5 rounds of: (EMOM 15 min)
1min Double KB cleans
1min Row
1min rest

REST 5 min

5 rounds of: (EMOM 15 min)
1min Double KB snatches
1min DU's
1min Rest

• Valitse KB sopiva paino, mikä liikkuu teknisesti hyvin. Deload viikko eli ”no result”. Määritä tahti itse. Jos kroppa loppu, ota iisisti, jos energiaa ,anna palaa vähän kovemmin.

WARM UP

5-10min Row/Airbike/Bike
Then 3 rounds:
5+5 DB Snatch
5+5 Windmill video
10-20 Banded Good Morning video
10 Air Squat Cross Kicks video

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Snatch Drills video

Every 4 mins x 4 sets:
RX @ 42.5/30kg
20 Hang Power Cleans
20 Front Squats
20 Push Presses

Score = slowest split, so aim for consistency or a fast finish!
Scale so you are getting 2min rest per round, every round.

Back Squat - 1 1/4rep
5x3 reps
- 2 mins rest
- build to a heavy triple in 5 sets

15 Overhead Squats
30 Bar over jump
15 Deadlifts
30 Bar over jump

Rx: 40/30kg
Masters: 35/25kg
Scaled: 30/20kg

FOR 14min
2 min rope jumps
2 min row (moderate pace)
2 min plank hold
2 min side plank
2 min side plank
2 min kb swings 20kg/12kg
1 + 1 min HBH + ABH

Accessory work

Super sets:
Banded kettlebell swing, 2-3x 10-15
Rowing machine leg curl 2-3 x 5-10

Rest about 60s between sets.

EMOM 20 min

1) 8-10 kipping pull-ups
2) 50m(=räkki ympäri 2x) double kb overhead carry (pick weight)
3) 20 cross body mountain climbers
4) Rest

10min amrap:

• 10 kahvakuulatempaus (N 16kg / M 24kg)
• 10 box-over-jump (N 50cm / M 60cm)