3 Power Snatch EMOM10'

Easy aerobic condition:
5,4,3,2,1 min:
Ski, Row, Assaultbike
So this will take 45minutes. Go easy!

3 rounds:
15 Power Cleans (50/35kg)
20 Push ups

Into 2 Rounds:
27/21 Cal Row
75 Double-Unders

Into 1 Round:
50/35 Assault Bike

• These three parts are all for time. Moving directly from the completion of the first part into the second, and then into the third, we will have a single time to record.

• Stimulus wise, we are looking for a light power clean barbell weight. One that we are confident we could cycle for 25+ repetitions unbroken, when completely fresh.

4RDS, not for time

15 Strict TTB
15 Straight Leg Deadlift with KB @ Moderate

For time:

Row 2000m
Single Arm OH Lunge 80m 22,5/15kg.
Row 2000m
50 DB Snatch 22,5/15kg (L)
Row 2000m
50 DB Snatch 22,5/15kg (R)
Single Arm OH Lunge 40m 22,5/15kg

Lunget kuten ouppeinessa, kättä saa vaihtaa täyden kympin jälkeen.

Snatch High Pull (under knee) + Power Snatch (Above knee) + Squat Snatch (floor)

8 x (1+1+1)@70-80%

SO 2:00

Learn the Kettlebell Snatch x 15 Minutes
*This could pop up again in the future

In teams of 2 share the work for 40 minutes.

70 cal row
30 wall balls
20 push ups

Add 10 calories to row and 10 repetitions for each round. One works, one rest.

Thrusters and C2B`s

For time of:

21 Thrusters 42,5/30kg
15 C2B
15 Thrusters 42,5/30kg
12 C2B
9 Thrusters 42,5/30kg
9 C2B

(skaalaukset kippileuka, jumping c2B/pull-up ja ringrow)

TC: 8 min

Optional Accessory
CONDITIONING

Easy 2k Row/bike
Nose breathing only
RPE 2-3