Find Heavy Complex of
6 DL
4 Hang Power Clean
2 Jerk
Find Heavy Complex of
6 DL
4 Hang Power Clean
2 Jerk
5rds Work 90s, Rest 90s
6 DB Snacth
6WB
6 Box Jump Over
Strength
OHS 5×3
11min Amrap
3 Power Snatch
6 OH Lunge
6 Bar facing burpee
start @40% todays heaviest weight
add 2,5-5kg every 2 rds
Lepo/rästi/kehonhuolto
Kehonhuolto 17.00
Rowing
Marathon rowing in teams
Clean
5-4-3
4-3-2
3-2-1
Lepo/Mobility
Mobbailutt 7.30&18.30
6min Amrap
5 pull Up
10 KB Swing
15 Sit Up
rest 3min
6min Amrap
6 Push Up
9 Back Squat 60/40
21 DU
rest 3min
21-15-9
Thruster 42,5/30
3-2-1
Rope Climp
Skills
Toes to bar
WOD
Every 3min for 15mins
Hspu x10
T2b x10
Wall ball x10
Strenght
Front squat 5-3-1+
WOD
3 rounds
work 30s/rest 20s
1. leg raises (lattialla)
2. Baxk extension
3. Lankku7superman