15min work for
Snatch drop

15min work for
Snatch balance

15min work for
Overhead squat

Wod
4 Rounds
30s Row
30s Rest
30s Hang squat snatch 45/30kg
30s Rest
30s Bar Muscle up
30s Rest

Every 2 minutes, for 10 minutes (5 sets):
Back Squats x 8,6,6,6,4 @20X0

EMOM3 min for 12 minutes (4 sets):
Bulgarian Split Squat x 6 reps / leg @ 20X0

Erityishuomio boxin korkeuteen, säädä alemmas tarvittaessa niin voimantuotto on optimaalinen

Teams of 3.:
50/35 cal Row/Air bike
50 Burpee + Box jump
50/35 cal Row/Ab
50 T2B

2 Rounds

New Interval every 4th minute

A) 25/18 Cal Row + Run

B) 20/15 Cal Echo Bike + Run

C) 20/15 Cal SkiErg + Run

D) 20/15 Cal BikeErg + Run

E) Sled Push/Pull + Run

AMRAP 10 min

10 Kuntopallon hartian yli vyörytys 10/15kg (lutteropallo)
10 Alternating Single Hand DB Snatches, 5 per käsi
10 Knees To Elbows

STRENGTH

5 rounds, rest as needed

1) 10 DB Bench Press
2) 10 Landmine Row or BB Row
3) 5+5 Reverse Lunge (barbell)

RPE 4 to 4+

Try to add 5-10% loading to first 2 movements compared to last week.

"Napalm"
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)
*Females 9' Target

"Jelly Belly"
50 AbMat SU,
25 Cal Assault Bike,
10 Deadlifts
40 AbMat SU,
20 Cal Assault Bike,
8 Deadlifts
30 AbMat SU,
15 Cal Assault Bike,
6 Deadlifts
20 AbMat SU,
10 Cal Assault Bike,
4 Deadlifts
10 AbMat SU,
5 Calorie Assault Bike,
2 Deadlifts

Rx Barbell – 275/185