1) EMOM 10:
ODD Minutes: Hang Power Snatch x 3 @75%
EVEN Minutes: Hollow Rocks x 10

In 20min Find your Power Snatch and Power Clean 1rm of the day

RPE 5

Don´t exceed the time limit. Clock starts when you put weight on the bar.

For time :
400 Run
50 KBS @24/16kg
25 Front Squat @60/35kg
50 Wallball
400 Run

Timecap :15 mins

3 Rounds for time:
10 Burpee box jump over 30/24”
400m run

Timecap: 13 minutes

Pause Front Squat
Build to Heavy Single
3 seconds pause in bottom

5x
Front Rack Walking Lunges 16steps

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

Overhead KB Carry x max distance in 5:00
(24/16s)

*Single arm. Favor your weaker arm.
*Last done on 20th April

Rx+: Attach a light sled to your weight belt and walk with KBs overhead

Tempaus samoille jaloille polven päältä + polven alta

6x1+1@60-80%

Raakatyöntö niskasta TE- otteella + valakyykky

6x1+1@70-90%

Taskuilta Tempaus
2@65%
2@70%
2@75%
2@80%
2@70%
2@75%
2@80%
2@85%

20min EMOM
A) 10 Snatch Grip Deadlift
B) 2-3/arm Turkish Get-Ups
C) 10-15 Toes-to-bar
D) 15/12 Cal. Row/Ski/Bike