Snatch & Row

30 Power Snatch 45/30 kg
40/30 Cal Row

Scoring: Time

Tc: 8 min

*kahdessa lähdössä
* skaalaa suosiolla raakatemppujen painoa, jos ne on sulle haastavia! Tarkoitus on liikkua rivakasti.

3 Rounds of:
10 Toes-to-bar
8 KB Swings 24/16kg
6 Hang Power Clean 60/40kg

EMOM 12 min

1) 3 Power cleans (AHAP)
2) Max effort push-ups

For time
Buy in: 800m Run

21-15-9
Deadlifts 100/70kg
Toes-to-bar

Cash out: 800m Run

4 rounds

10 dead lifts 100kg/75kg

10 wall ball 9kg/6kg

20 DU

10 C2B

5 rounds, 1 min all out, 2 min rest

row max cal

5x1min Airbike sprints
3,5min recovery
1st. Easy
2nd. Intermediate
3rd. Hard-ish
4th. All-out
5th. Easy

4 RFT: Cluster & C2B

6 clusters 60/40 kg
12 chest to bar pull-ups

Score: time

TC: 12 min

Pitkä hikoilu

In teams of 3, for 40 minutes:
Person A – Assault bike meters
Person B – 50 Double Unders/150 Single Unders
30 Russian Kettlebell Swings (24/16)
Person C – Rest

*Rotate stations when B finishes the work.
*The result is total meters biked by the team.

55 Back squat 70/52,5kg
220 Double unders
For time

You can divide reps btw. movements as you like.
Example: 10 Back squats, then 35 double unders, then 8 back squats, 55 double unders etc...