2 Rounds for time, In teams of 2:
200m Run / 20/16cal Row
30 WB 9/6kg
200m Run / 20/16cal Row
30 Box Jump overs 60/50cm
200m Run / 20/16cal Row
30 Double KB thruster 2x24/16kg
Timecap 18min.

When the other partner is running the other one rows at the same time. all the other movements are done i go/you go-style. After both athletes are done running and rowing, you can continue. Athletes switch btw running and rowing every time.

Barbell Cycling

Clean & jerk

EMOM 5: 5 TNG power clean & jerk @ 65-67.5%
EMOM 5: 4 TNG power clean & jerk @ 70-72.5%
EMOM 5: 3 TNG power clean & jerk @75-80%
Every 30s for 5 min: 1 clean & jerk @ 85%-90%

*Ei lepoa EMOMIEN välissä eli aina alkaa uusi 5 min sykli. Painot niin, että tekniikka säilyy!!!

5 HSC/SC @65%
12 walking lunges

Optional Accessory

For time:

75 DU
25 KBS @24/16kg
50 DU
15 KBS

RPE 4

Mobility WOD kehittää liikkuvuutta ja toimii erinomaisena kehonhuoltotuntina.

Tänään keskitytään lantion alueeseen. Teemme dynaamisia liikkuvuusharjoitteita sekä pitkiä venytyksiä.

Power snatch
(A)
20 minutes of bar tracking.
Ground-under knee-ground-above knee-ground-hip-ground-pull-ground-snatch (power).
Easy load.

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(B)
EMOM 12
Power snatch + Hang power snatch.
Climbing weights. No misses.

6 min EMOM

2 deadlifts 160kg/110kg

5 kb swings 32kg/20kg

4 min rest

8 min AMRAP

6 ring dips

12 pistols

For time:
40 DB Hang Power Cleans @2x22,5/15kg
40 DB Push-ups
40 DB Thrusters
40 DB Push Press
40 Renegade Rows (right + left = 1 rep)

Timecap: 17 mins

Optional accessory work

4 rounds of:

30 sec hollow hold
20 v-ups

5-10min Row with nose breathing only

5-10 Down Dog to Cobra video