3x10
@69%
Rest 2min...

”Wittman”
7 kierrosta
15 Kahvakuulaheilautus 24/16kg
15 Rinnalleveto 43/30kg
15 Boksi hyppy

Back squat 5x2

Wod
3 Rounds
20 Air squat
10 Hang Power Snatch 60/45

Time cap 10min

Wod
20s/10s x8
V-ups
Long lever plank

Warm up:
5-10min Dynaamiset venytykset/rullaus/aktivoinnit

Barbell warm up:
8 Cossack squat with barbell
8 Kang squat
8 High hang muscle clean
8 Clean DL
8 Tall clean
8 Push press
8 Split jerk behind the neck

C&J:
2+1 @75%
2+1 @80%
2+1 @85%
3 x 2+1 @87,5%
of 1RM

E2min x 3
9 T2B
6 bar over burpee
3 tng clean & jerk 70/50kg

REST 2min

E2min x 3
9 power snatch 40/30kg
6 OHS
30 DU

REST 2min

E2min x 3
9 HSPU
6 rMU
3+3m HS Walk

REST 2min

E2min x 3
9 Goblet jumps
6 Cal
3 bmu

3-2-2-1

4 x 4 @85-90% V.1
3min rest between sets.
Pidä paino toistoreservin mukaisena!

1.) DU's
2.) T2B
3.) Row/Bike/Run
4.) Rest...

• You choose reps.
• Go easy/moderate pace.