For time
15-12-9 reps of
Power Cleans @50/35kg
Bar Over Burpee's

rest 5 min

For Time
9-12-15 reps of
Power Cleans @35/50kg
Bar over Burpees

Scaled reps 12-9-6 and 6-9-12 reps

Target 6-7 min, Time Cap 10 minutes each metcon.

Score is total time of both metcon, NOT INCLUDING REST TIME.

10 x e30sec

1 x (power clean + push jerk)
- use approx. 80% of 1RM

EMOM9
1. Hollow rocks
2. Plank weight transfers
3. Arch rocks

*Try to work about 40 seconds and rest 20.

Build to a heavy 1RM clean for the day

Keep quality and it must be a squat clean

10x 1 min ON/ 1 min OFF

30-50 DU/60-100 SU + amrap squat (air).

Tuloksesi on yhteenlaskettujen kyykkyjen määrä. Naruhypyissä saa mennä max 40s.

2 hengen tiimeissä:

10 kierrosta aikaa vastaan:

300 tai 500m row
16 pistol squats
12 HSPU
8 DL 100/70
Toistot jaetaan tasan parin kanssa.

3 rounds
rest 60 sec btw rounds

10x DL
10x Bent over rows
10x power clean
10x push press
10x back squat

@40% of Clean 1 rm

For time:

• 9-7-5 full clean @ 70/45kg
• 21-15-9 kb swing @ 32/24kg

time cap 10min

Shoulder press

4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4

lepää 60s, keskiraskas paino.

21 EMOM

1. 1-2 rope climb
2. 10-20 push-up
3. 50-75 DU / 100-150 SU

Haasta itseäsi.