Ojentajat taljassa/kumpparilla 5x20

Vipunostot taakse 5x20

Pystypunnerrus vastaotteella 5x8-15

Kapea penkki 5x10x50%

Blackburns’ 3 kierrosta

Jalkanostot maaten 3x30

3:00 run 5 rds käytävä + max reps t2b
3:00 run 5 rds käytävä + max reps KB swing
3:00 run 5 rds käytävä + max ergo cal

Scaled WOD
2 rounds for reps of:
3:00 run 3 rds käytävä + max reps hanging knee raises
3:00 run 3 rds käytävä + max reps KB swing
3:00 run 3 rds käytävä + max ergo cal

4 rounds for max reps:

• 1 minute of snatches
• 1 minute of rowing for calories
• 1 minute of dumbbell box step-ups
• 1 minute of rest

♀ 38 kg tanko, 50cm boksi / 2×15kg käsipainot
♂ 61kg tanko , 60cm boksi / 2×22,5kg käsipainot

Wu×2

Shoulder shrug ×10/10
Arm sircles ×10/10
Elbow circles ×10/10
Wrist circles ×10/10
Crab push up×10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Calf rises ×10
Step ups ×5+5
Drop squat ×10
Drop snatch ×5

A.) Snatch
1.) Building weight
2.) 4×2 @85%

B.) Clean & Jerk
1.) Building weight
2.) 4×2+1 @85%

C.1) Snatch high pull
5×2 @105%

D.1) Back squat
Building weight to a heavy single

Cluster Press

Add 2.5 - 5kg to your 12RM strict press from last week:

Then for time:
48 reps strict press
*these reps are to be performed as unbroken sets of 6.
*if a set is broken discount it and rest longer.
*record the time it takes you to complete all 8 sets.
*perform a submaximal set of strict pullups between each set of press

Accessory

Jerk Dip x 3 x 5 @ 90% 1RM

AMRAP 12, Work 1:30 / Rest 0:30

7 + 7 Hang DB Cleans
20 Air Squats
7 Push-Ups
20 Sit-Ups

Take your time, focus, and slowly increase weight. Record your max.

For time:
Run 400 meters
30 Wall ball shots @ 9kg/6kg - 11Ft/10ft
Run 400 meters
30 Push-ups
Run 400 meters
30 Kettle bell swing @ 32kg/24kg
Run 400 meters
30 Toes to bar
Run 400 meters
30 burpees

For time Scaled

12-9-6
thruster @42,5/30kg
pull up

9-6-3
thruster @50/35kg
c2b/ pull up

7-5-3
thruster @55/37,5kg
3-2-1
rope climb

Targets under 4min, Time caps 7min / Scale weight or rep scheme if needed / Kolme korkean intensiteetin harjoitusta 5minuutin levoilla, Haasta itseäsi, mutta ajattele myös kokonaisuutta, kuinka pystyt pitämäään kovan tahdin jokaisessa osiossa.