Alku"Lämpäksi"
OTM5
Hang power snatch 5-8 reps
OTM5
OHS 5-8 reps
OTM5
touch&go squat snatch 5-8 reps

Then

30 Clean&Jerks for time,
50/70 tai sopivaksi skaalattu!

Aika kohtaan merkkaa c&j treeni:

Muut kommentit :

Curve sprint then straight to ski erg then rest

0.04miles then 30m
0.06 then 40m
0.08 then 50m
0.10 then 60m
0.12 then 70m

If bonus rounds, stay with 0.12miles but keep adding 10m to the ski erg.

15mins

100 DUs
100 cal row

For time: 21-15-9
- PULL-UPS
- PUSH-UPS
- WEIGHTED SIT-UPS

30min EMOM:
1) 5 Deadlift @60-70%
2) 10m Front Rack KB Walking Lunge (Heavy KB:s)
3) 5/5 Box Stepups with Plate 20/15kg

EMOM 5
OHS x 2 (60%)

EMOM 5
SNATCH BALANCE x2 (60%)

WOD

EMOM for 30min

alternating:

• 12 Burpees
• 30 double unders
• 10 cal row

AFAP (As Fast As Possible)
10 rounds of
10 Snatches 42,5/30kg
15 Sit Ups

BACK SQUAT

5 x 7 (n.70-75 %)

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
(AMRAP 17min)

40 Target Burpees
35/20kg Snatch, 30 reps
30 Target Burpees
42,5/30kg Snatch, 30 reps
20 Target Burpees
50/35kg Snatch, 30 reps
10 Target Burpees
60/40kg Snatch, as many reps as possible