Optional Accessory
STRENGTH

2-3 rounds, rest as needed:

1) 5+5 DB/KB Windmill
2) 10 Prone KB Row, tempo 3210 (3sec down, 2 sec hold at the top)
3) Run 400m nose breathing only

RPE 3 to 3+

Optional Accessory

STRENGTH

EMOM x10

1) 5 Hang Squat Clean
2) 5-10 Strict TTB

RPE 3+ to 4

Optional Accessory

STRENGTH

12min EMOM

1) 10 Double KB STOH (unbroken)
2) 10 Parallette Push-Up (use KB handles)

RPE 3

Front Squat 5x5@70-87%

Every 3 minutes, for 15 minutes (5 sets):

3 Clusters + 3 OHS

semmonen paino että tulee yhtenäinen suoritus ja hyvä valakyykky, merkkaa CLUSTER

E3MOM x 5
Clean and jerk 1 x

edelleen teknistä 60-80 % hyviä nostoja <3 ja jos jos kulkee niin enempi

E3MOM x 5
2 Snatches

teknistä settiä 60-70%

For time

21 Thruster 60/42,5kg
21 Pull ups
15 Thruster 60/42,5kg
15 Chest to bar
9 Thruster 60/42,5kg
9 Ring MU

AMRAP 18

Row 30/22 cal.
30m Overhead Walk 100/70kg
25 TTB

Metcon (reps)

AMRAP in 12 minutes of:

KB clean & jerk 24/16 kg