Build to a heavy Single

15min
100m juoksu
Max toistot tiukka leuanveto

Aina kun tulet tangosta alas, lähdet juoksulle. Tulos on leuanvedot yhteensä.

5 - 7 rounds

Minute 1 : Machine Calories
Minute 2 : 6 -10 Ring Rows + 6 - 10 Push Ups

Straight Leg Landmine Sit-ups: 3 x 10 each. Rest 60s
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Strength: 20 mins to build upto a 1rm back squat

Wod: 7 min AMRAP
5 power snatch@40/30
5 BOB

Aims: this is a sprint Wod! Go hard and fast

Strength: 10-1 snatch increasing the weight as reps descend(start first set at roughly 50-60%1rm)

Wod: barbell cycling (3rds)
Min 1: deadlift
Min 2: hang clean
Min 3: thruster
Min 4: rest

Strength: 20 mins to build up to 50-60% and perform 10reps down to 1 of snatch.

Wod: you pick your weight , score will be weight x reps , the aim through is heavy barbell cycling.

Skill: warm upto and practice push jerks

Wod- “DT” 5 RFT
12 Deadlift@70/50
9 hang power clean
6 Push jerk

Skill: practise push jerk foundations and then progress with weight until you hit your Wod weight.

Wod- it’s DT!!!! Go hard

EMOM 90MIN
40s ON 20s OFF (except walk)

1. Burpee to plate
2. Russian twist w/plate
3. Wall sit w/plate
4. Bent over row w/plate
5. Hammer curl w/plate
6. Tricep extension w/plate
7. Squat chest pass w/plate
8. 150m walk w/plate (take what time it takes and after that continue with 40s ON 20s OFF)
9. Shoulder press w/plate
10. Single leg deadlift w/plate

6 sets of Snatch Grip Push Presses + Overhead Squats:
3 sets of:
2 Snatch Grip Push Presses + 2 OHS
3 sets of:
2 Snatch Grip Push Presses + 1 OHS
- Rest 2-min btw sets

Sets 1-3: @60% of 1RM Limiting Lift
Sets 4-6: @65%

10-20 box jumps (normaalia matalampi boxi)
10-20 walking lunge steps
10-15 inverted row