Deadlift

1-1-1-1, Heavy Singles

Go Every 3:00

Lämmittely:

20-30cal airbike, hyväähuomentaliike tangolla, 20cal soutu

Every 1.30

OHS (moderate/heavy)
3x5
3×3

Rest

Frontsquat (moderate/heavy)

3x5
3×3

Deadlift 3x7 touch and go (moderate/heavy)
Pull upps 8-8-6

For Time:

10 toes to bar
30 kbs @32/24kg
10 toes to bar
25 kbs @32/24kg
10 toes to bar
20 kbs @32/24kg
10 toes to bar
15 kbs @32/24kg
10 toes to bar

SNATCH COMPLEX

Every 3min x4
2 snatch pull
2 snatch
2 hang snatch
@80-85%

For time:

5 Double Unders Unbroken
15 GHDSU
200/150m Row
10 Double Unders Unbroken
15 GHDSU
200/150m Row
15 Double Unders Unbroken
200/150m Row
......
50 Double Unders Unbroken
15 GHDSU
200/150m Row

TC 25

• The first focus here is to get the double unders done in unbroken sets each round. We can pace the other 2 movements based off of what will set us up for success on the doubles.

• The next focus can be on pushing the pace on the GHD´s. This is movement that follows the double unders and will likely cause the least amount if interference if we try to move little faster.

• The pace / movement that matters the last is the Row.

4x 3-pos. Clean (hips, on the knee and floor)

5 Sets of 3 @ light weight

AMRAP7 - WOD / EASY:
7 Burpee to target / Burpee or up & down
7 v-up / sit up
7 heavy kbs (32/24) / kbs

4 round each unbroken!
12 Gorilla Rows
9 KB Cleans
6 KB Push Press
12 Front Rack Reverse Lunges - 6 each
Rest 2:00

Timecap: 12 mins
Goal: sub 1:30/round

Extra credit:
Banded Overhead Triceps 3 x 25. Rest 60s.

AMRAP 14

50 Box Step Overs 24"/20"
50 Sit-Ups
50 Wallballs 20/14p
50 Push Ups