Skill: HSPU
Emom: Eve :- HSPU odd:- DU

Wod: 4rds weight x reps
Min 1: power clean
Min 2: front squat
Min 3: thruster
Min 4: rest

Skills: HSPU progressions then an Emom with a chance to practice DUs also.

Wod: you pick your own weight ! The aim should be to keep moving as much as possible, so be sensible picking weight.

Bars and Bells
27 Deadlifts
21 Hang power cleans
15 Front squats
9 Jerks
-3 minute rest-
9 Jerks
15 Front squats
21 Hang power cleans
27 Deadlifts
60/45
This should be heavy. If you know it's too heavy, scale the weight by 10 or 20%.

Trap 3 KB Shrugs: 3 x 10-15 each position - front, side, behind back. Rest 60s.

• 1 Count a top of each rep.

On the 0:00…
80/60 Calorie Row

On the 10:00…
3 RFT:
10 Power Snatch (135/95)
10 Bar Muscle-Ups

On the 20:00…
80/60 Calorie Row

On the 30:00…
3 RFT:
10 Thrusters (155/105)
10 Burpee Box Jump Overs (30/24)

On the 40:00…
80/60 Calorie Row

On the 50:00…
3 RFT:
10 Power Clean and Jerks (175/115)
10 Ring Muscle-ups

High hang snatch
Hang snatch
Snatch

Käytä noin 20 minuuttia, lisää painoa joka kierroksella. Oman valinnan mukaan joko raakana tai kyykkyyn. Huomioi alkuviikon treenit

Boaty McBoatface
Row 500m easy pace
rest 50 seconds
Row 400m fairly easy pace
rest 45 seconds
Row 300m fast pace
rest 40 seconds
Row 200m all out
35 seconds
Row 100m super easy
rest 30 seconds
Row 200m all out
lie down, try not to cry. Cry a lot.
The score is the difference between the 200m rows. No cheating.

8 min AMRAP 1
Power snatch x 10 (45 kg/ 25 kg)
Walking lunge x 10 meter (45 kg/ 25 kg)
Hand release push ups x 10 (9 kg/ 6 kg)
Walking lunge x 10 meter (45 kg/ 25 kg)

Rest 2 minute

8 min AMRAP 2
Squat clean x 10 (55 kg/ 35 kg)
DU x 10
Box jump x 10
DU x 10

Complete 10:00 of "cooldown work" ie. bike, run or rower at a conversational pace.

Front squats for 50 reps.
The weight is bodyweight. If you know that it will take longer than 5 minutes with you bw. Scale down by 10 or 20%.
The weight should be something what you could do 25 to 30 reps unbroken.
The "score" is the time used for the squats.
Rack the bar as many times as you want.
Do not use belt. Use abs.

With a partner for time:
100 Air Squats
1k Row
100 Push-ups
1k Row
100 USA Swing (24/16kg)
1k Row
100 Squat Thrusts
1k Row
100 Hollow Rocks
1k Row
100 Air Squats

• Split work in half. One person works.
• Squat Thrust: