10min EMOM
5 T&G Power Clean + 5 Push Jerks
AHAFA

For time:
30 Wall Balls
30 Box Jumps
30 Toes-to-bar
30 FR Lunges 42,5/30kg
30 Ground to Overhead 42,5/30kg
30 FR Lunges
30 Toes-to-bar
30 Box Jumps
30 WallBalls

For time :
21-15-9
Snatch @ 50/30kg
Box jump overs@ 60/50cm

*any style of snatch from the floor is permitted

EMOM 10mins

1Hang Squat Snatch @ 80-90% of 1RM snatch
- good form
- max speed

10 Minute Recovery Row

EMOM 10 mins
2 hang power snatch
- focus on good form and speed
- choose a confident weight

Tempauksen osaharjoitteita

4-5 rounds, rest as needed, scale if needed:

1) 3 Weighted Pull-Up
2) 4 Bench Press
3) 10 Banded Pull-Apart
4) 10+10 Banded Hamstring Cur

For time:

Buy in: 5 Rope Climb

Then 3 rounds:

Assault or Row 20/15kcal
21 Wallball
15 Box over Jump
9 TTB

Try to hit all the reps unbroken or with 2 sets max. Scale if needed.

3-5 rounds for quality
10/10 x single leg deadlift KB
5/5 x cossack squat w/ kb
30-40 sec of d-ball hold

Lisää kiloja viime viikkoon!