Teams of 3
Max Reps + Calories of:
10:00 Row or Bike or Ski or Stairs
5:00 Max Reps Power Clean + Push Jerks @60/42.5kg
10:00 Row or Bike or Ski or Stairs

*Score = total calories + reps
*One works at a time - split as desired.

Squat snatch week 3

EMOM 10 min

3 squat snatch 70-80%1RM

*Kolmen viikon proggis. Toistojen tulee olla nopeita ja räjähtäviä. Painot sen mukaan, että tekniikka säilyy.

20min AMRAP
In teams of 4:
- 20/17cal Bike/Row/Ski
- Alternating DB-Snatch 22,5/15kg
- Box over burpees
- Rest

After every 20/17cal, athletes change places.
Result is combined number of reps.

AMRAP 25 with a partner:
100 Double Unders
80 Calorie Row / 4 x Stairs
60 Burpees
40 Walking BW Lunges
20 C2B Pull-ups
*One person works at a time - split as desired.

"Breakfast Club"
5 Rounds of AMRAP 1:30:
25 Double Unders,
6 Deadlifts (225/155#) (102.5/70kg)
25 Double Unders,
Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds.

15 min AMRAP
100 DU
3 BAr mu
10 alternating pistols
10 thruster 40kg/30kg

Hs walk

Wod
3 Rounds
40s work/20s rest
Strict hspu
Row
Turkish sit up
Ring Row

15 Wallball (20/14lbs)
12/9 cal Row / Air bike
9 C2B

Squat Snatch. Every 90-120sec x9

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4 (2-4 reps in the tank)

Target: Not all out. Speed under the bar!

4×3 clean pulls @90-100%