Back Squat

5-5-3-3-2-2. building.

Go every 3:00

Warm-up
20 passthrough
20 pull apart
10 OHS w/ PVC and rubberbsnd
10+10 monster walk w/ rubber band.
5+5 kazak squat w/ pause.

EMOM 6
20-40% of snatch 1RM

2 Muscle snatch
2 Hang power snatch
2 OHS

E2MOM 10
40-65% of snatch 1RM

2 Hang power snatch
1 Power snatch

POWER SNATCH 1RM
Find heaviest weight in 15min

5x5 Weighted Pull-ups

• Go heavier than last time

5x 2 Power Clean + 1 Push Press

• Build up to heaviest set

B.
Joka toinen min, 16 min
1 min 10 Burpees
2 min 5 Power Cleans

Shoulder Press + Push Press

6 x ( 2 + 4 ) go every 2:30

3 x 6+6 Yhden jalan maastaveto käsipainoilla
3 x 10 kissalehmä

Maastaveto 5x5 80% Liike seis maassa, ei touch n go

For time
500m soutu
40 wallball
40 t2b
40 kb swing 32/24
500m soutu

V-upit ristiin 3 x 6-10 toistoa / puoli välillä on hollow asento
Rengaspunnerrus 3 x 10-15

Etukyykky Max2
-3vkn 3-2-1 progressio

Maastaveto 3x80%

Etuheilautus kahvakuulalla 3x30

Seated shoulder press 4x6

AMRAP 7:
400/500-m row
10 deadlifts (60/85 kg)
– Rest 2:00 between rounds
– Pick up where you left off in the AMRAP.

Scaled WOD
3 rounds:
AMRAP 7:
300-m row/600m C2bike
10 deadlifts (29/43 kg)
– Rest 2:00 between rounds
– Pick up where you left off in the AMRAP.