2 Rounds :

2:00 AMRAP
3-6-9- etc.
Power Clean @ 42,5/30kg
Pull-Ups

2:00 AMRAP
25 Double-unders
6 Thrusters @ 42,5/30kg

2:00 AMRAP
8/6 Calories Row
6 Rower Over Burpees

2:00 AMRAP
1-2-3- etc.
Wall Walks
Burpee Deadlifts 2x22,5/2x15kg

Rest 2:00 between intervals

E90s x 8

4x3 jerk (70-80%)
4x3 jerk (80-85%)

8 sets of Deadlift
Set 1: 10 @50%
Set 2: 8 @55%
Set 3: 6 @64%
Set 4: 5 @70%
Set 5: 4 @75%
Set 6: 3 @80%
Sets 7-8: 3 @83%
- Rest 2min btw sets

For time:

30 power snatch @40/30kg
rest 2 min
30 ttb
rest 2min
30 OHS @40/30kg

Scaled / For time:

20 power snatch @30/20kg
rest 2 min
20 ttb
rest 2min
20 OHS @

Target under 90-120s / nopeat sprintit, pyri mahdollisimman taloudelliseen ja laadukkaaseen liikkeeseen ja lisää vauhtia sitä mukaa. Tavoite tehdä isoissa sarjoissa 10+

Snatch complex e90s x9
3x 2 hang snatch (below nee ) + 1 snatch (floor) 60-70%
3x 1 hang snatch (below knee) + 1 snatch (floor) 70-80%
3x 1 snatch 80-90%

Hang snatch samalla otteella, snatch lattiasta drop&go

Every 90s:

5x3 Squat Snatch

50-60% of 1RM Snatch

RX
3 ROUNDS FOR TIME
100 Double Unders
25 Shoulder to Overhead @50/35kg
10 Bar Muscle-Ups

SCALED
3 ROUNDS FOR TIME
200 Single Unders
25 Shoulder to Overhead (light)
15 Kipping Pull-Ups / Ring Row
Timecap: 18:00
RPE 8

3 rounds for reps
1,5min rope climb
1,5min box jump 60/50
1,5min wall walk
1,5min rest

EMOM x 25 MINUTES
MIN 1 - 1/1 KB/DB Turkish Get-Up
MIN 2 - :45 Max Double KB/DB Gorilla Rows
MIN 3 - :45 Plank Hold Variation of Your Choice
MIN 4 - 1:00 Double KB/DB Front Rack Hold
MIN 5 - Rest

FINISHER
2 SETS
1:00 KB/DB Slides
-Rest :30-
1:00 Hollow Body Flutter Kicks
-Rest 1:30 b/t Sets-

Suorinjaloin maastaveto 3x8x35%
-jokainen toisto stopilla lattiasta
-lantio!!

Kyykky 3x5x82,5%

Maastaveto korokkeelta 2x8x60%
-esim 1 kumiharkko

Sivutaivutus 3x15 / puoli