Power Clean TnG

5 x 5, building heavy

Askelkyykkykävely
3x12 v1-v2, nousu

EMOM x 36

1) row
2) ttb
3) shuttle run
4) push up
5) echo
6) rest

3 Rounds For Time :

10 Power Clean 80/60kg
10 Bar Muscle Ups
30 Wallballs 20/14lbs

TC 20

10 rounds for time of:
10 Alternating Kettlebell Goblet Lunges, 24/16 kg (5/5)
8 HR push ups
6 Shuttle Runs, ( 1 rep = 2x7,5m)

Timecap: 18 mins

45 min max cals ergo.

Every 2.30 alt. 1 + 2 + 3.

1. 12 db snatch
2. 12 goblet squat
3. 12 burpee
   

• tai valitse itseäsi miellyttävät liikkeet. (wb, pull ups, t2b ym.)

Partner WOD
6x 6min AMRAPs (2min rest)

A) 30 Cal Row
30 Burpee over rower

B) 30 Wall Balls
30 Box Step-Overs (with ball)

C) 30 Cal Ski
30 DB Snatches

D) 30 Ring Rows
30 Sit-ups

E) 30 Cal Bike
30 Double KB Thrusters

F) 30 Shuttle Runs
30 SA DB Hang Clean & Jerk

For total rounds and reps:
AMRAP in 4 mins of:
8 Dumbbell Hang Power Cleans, 2x22.5/15 kg
2 Wall Walks

Rest 3 mins

AMRAP in 4 mins of:
6 Dumbbell Power Cleans, 2x22.5/15 kg
4 Bar Muscle-ups/ strict pull up/ burpee pull up/ 8 heavy ring row

Rest 3 mins

AMRAP in 4 mins of:
4 Dumbbell Squat Cleans, 2x22.5/15 kg
6 Pull-ups kipping / jumping pull up

EMOM x 42

1) row
2) walking lunge
3) kbs
4) plank hold
5) echo
6) rest

40-50s work time/ steady pace not all out

Every 2 mins for 10 mins

3 Deadlifts, 75% 1RM
- full reset btw reps