1A) HANG CLEAN + PUSH JERK 5X3X 60% (1+1)
1B) HAMSTRING PULLS 5X3

TEAM WOD

Team of two:

AMRAP 25 min
50 cal row
40 front squats 40/30 kg
30 DB snatches 22,5/15kg
20 sit-ups
10 pull-ups

*toistot saa jakaa parin kanssa kuten haluaa. Liikkeet tulee tehdä järjestyksessä.

RKC Plank: 3 x 30s. Rest 60s.
- Squeeze as hard as you can
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time :

Bike 8000/7500m
100 Wallball 20/14p
Row 3000/2800m

1A) WEIGHTED DIPS 4X6X40%
1B) BANDED JUMPS 4X6

Back Squat

3 x 3 x 70%

SO 2:00

AMRAP 16

200m Run
20 HSPU
16 Pistols w/ DB 22,5/15kg.

For time :

Run 2 x 800m rest 3:00 btw. sets.
Run 2 x 400m rest 2:00 btw. sets
Run 2 x 200m rest 1:00 btw. sets

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