Laadukkaasti 5 kierrosta

1-3 Köysi
5-10 T2B
4-8 HSPU

SNATCH tech

1A) HANG SNATCH (HIPS) 6x2

1B) HANG SNATCH (KNEE) 6x2

1C) SNATCH 6x2

AMRAP 7
3-6-9-…
Hang Power Snatch 50/35kg
Bar over Burpees

A) Every 2,5min for 4 rounds
4-8 strict pull-up
4-8 strict ring dip

B) 6min AMRAP
3-6-9-12...
Deadlift 70/50
Push-up

4 x 5 V.1-2/120s

4 rounds
8 clusters 50kg/35kg (squat clean and thruster)
12 T2B
20 wall balls 9kg/6kg
30 sit ups

40-30-20-10:
Calories Rower
Calories Bike/Ski/No Push-Up Burpees
Walking BW Lunges - total reps

• Goal: Sustainable moderate effort.
• TIME CAP = 35:00

You Go, I go
150 WB
80 Partner over burpee
60 T2B
80 Box Jump
100 cal ergo

EMOM x20

1) 8 wallball + 8 ttb
2) 5 power clean

1A) BOX FRONT SQUAT 5X2X70%
1B) JUMP FROM KNEES TO FEET AND SPRINT 5X(1+10M)