Front squat 6x2
USA swing 3x20

3-5 rounds
20m double KB front rack lunge walk
rest 1-2 min bwn

400 Meter Run
2 Rope Climbs
8 HSPU

• Ohjeistus:
• Rennosti eteenpäin rullaten. Keskity hyvää tekniikkaan. Ei aikaa/toistoja vastaan kamppailua.
• Mikäli haluat lisää haastetta, niin suorita HSPU Deficittina tai tiukkoina ja köysi ilman jalkoja.

Partner AMRAP’s (you go I go)
30min
-12 DL 130/95kg
-24 WB
-4 rope
-400m run

Rest 5min

30min amrap
-12 MU / 16 C2B / 24 pull up
-24/20 cal ab
-20 m HS walk
-400m run

When you fail Snatch continue to power Clean and then Clean.

Once you fail Clean remove 10-20% and continue heavyish C&J

Conditioning WOD

3 rounds in 34 minutes. Quality only!

1) 2 minutes row
2) 2 minutes rest
3) 2 minutes wall ball over the shoulder
4) 2 minutes rest
5) 2 minutes DU
6) 2 minutes rest

*After Murph hengessä vähän kevyempää jumppaa

"5 Rounds for Time

6 Power Snatches @50/30kg
10 Overhead Squats
19 Box Jumps @60/50cm
TC: 18'
"

Lunges 4x15m
One arm strict press 4x5/5

In teams of 2, I go U go.

3 rounds:
20/16cal Row
10 Burpee box overs

Rest 3min

3 rounds:
20/16cal Ski
14 Alt. DB snatch 20/15kg

Rest 3min

3 rounds:
15/12cal AB
13 GHD sit-ups

Rest 3min

3 rounds:
200m Skillmill run
5 Pull-ups
10 KBS 24/16kg (US)

weighted dipi 6x3xAHAP