CLEAN WAVES 3/4

every 90s
3-2-1
3-2-1 reps

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Lisää viimeviikosta joka settiin!

3 rounds for time:
20/16cal Row
12 Alt. SA Devils Presses 20/15kg
24 DU

Eva Strong

5 kierrosta parin kanssa
24 tuplanaruhyppy (yhtäaikaa)
19 varpaat tankoon
2 rinnalleveto + työntö 93/61kg
400m juoksu (yhtäaikaa)

Aikaraja 30min

30 alt. db snatch
15 single arm oh lunge left
15 single arm oh lunge right
1 mile run
15 single arm oh lunge left
15 single arm oh lunge right
30 alt. db snatch

VX7A

Tate Press 3 x 12-15. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time:

12-9-6-3
s.a devils press @22,5/15kg
* 30 DU after each set of devis press

EMOMx8

1) 20-50 DU
2) 3-10 ttb

For time:
400m Run
8 GTOH 60/40kg
400m Run
6 GTOH
400m Run
4 GTOH
400m Run

FOR TIME:

25-20-15reps of:
wall ball @9/6kg
db push press @2x22/14kg
abmat sit ups

1) deadlift 4x3x85%
2) straight leg deadlift 4x8x40% of deadlift 1RM, explosive