EMOM 21

1 min : Snatch Pull + Snatch High Pull + Snatch under knee
2 min : 13/9 Cal Bike Erg
3 min : 8 TTB

• Snatch Complex, weight by feel.

1A) Hang power clean 5x3x60%
1B) Hamstring bend 5x3

35 min for quality
Row 1250m/1000m
2 rounds
6 Up down
8 Sit up
10 Single arm swing
12 Box over step up
40m Sled pull

Team Wod
In teams of 3
Row 300 Cal
10-15s Fatbar Overhead hold (0-100cal)
15-25s Fatbar Front rack hold (100-200cal)
25-35s Fatbar Deadlift hold (200-300cal)

8-10 Weighted/Strict Pull up
8-10 Shoulder press w/ DB's
Rest 2min...

• Super sets.

25 min PK
12 scorpions
12 ABR
300m jog
10 scapular pull ups
10 scapular push ups
300m row
10 box over steps 60cm/50cm

1A) Low hang snatch 5x3
1B) high hang snatch 5x3
1C) OHS 5x3
use weight that is suited for your level

10 Deadlifts (85/60kg)
10 Burpee over bar (Lateral)
10 Chest To bar

1 Burpee on the 1st. minute. Each minute add one rep until you are unable to complete the work within the minute. After failing repeat immediately starting back at 1.

30 Minutes Quality:

"Hakkarainen Do CrossFit"

8 Biceps Curl, Barbell
6 Ring Dip
10+10 Side Crunch w/KB
15 V-Ups
8 Flyers

Rest 1:00 Btw movements.