EMOM 12

clean pull
+
hang power clean
+
2x push jerks

@75-80%

5 min of ski erg @ 75% effort
then
85% effort, 3 minutes of
10 barbell good mornings
3 high box jumps

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Primer 5 reps each
high hang high pull ( no feet)
high hang muscle clean ( no feet)
front squat
clean pull under ( no feet)
high hang clean ( no feet)
low hang clean ( no feet)
no feet clean

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Clean 1x10 at 70% 1RM
Clean 1x5 at 75% 1RM
Clean 1x5 at 75% 1RM
- rest as needed
- technique first
- all cleans to squat if not otherwise stated

Warm Up
2 times with machines and carrying / 1 time mobility
1 min row/ski
30m farmers walking @light/mod
1 min air bike/run
30m bear hug sandbag carrying
and
5-10 inch worms
5-10 russian baby strech
5+5 squat strech + torso rotation
10 cossack squats
10-15 pass throughs

Workout
40-50 minutes @easy pace
10-20-30-40..
calories row/ski
30-40m farmers carrying
10-20-30-40..
calories air bike / bike erg / run
30-40m sandbag bear hug carrying

Tavoite saada 50 cal kiekka ainakin valmiiksi ja maksimissaan 60 cal läpi.

Accessory Work
10-20-30-40-50 reps of
Double unders
Abmat sit ups

Saat tehdä myös "Anniena" tämän halutessasi

Cool down
1+1 min calf strech
1+1 min tricep strech
1+1 min pigeon pose strech

CLEAN & JERK
2+2@up to 60%, 2+1@70%, 1+1@75%, 2[1+1]@80%, 1+1@90%, 1+1@95%, 1+1@100%, 1+1@102%

Skill

3 sets:
Max rep muscle ups
Rest 2 min between efforts

WOD

In Pairs with one partner working at once:

20!
Cal row
1 bear complex

post times and weights

3 kierrosta

8+8 1-jalan maamiina maastaveto korokkeelta, tempo 3010
4+4 toispolvi pystypunnerrus, 20X2
1min lepo liikkeiden välissä

AMRAP 25:
20 handstand push-ups
800-m run

Scaled WOD
AMRAP 25:
15 pike push-ups
400-m run/500m row
– Rest 1:00 between rounds.

EMOM 12

1) 8 e/s DBL KB RDL
2) 10 DBL DB z press
3) 15 ghd sit ups

Warm Up
4x45sec on / 15s off cardio machine
then 2 rounds
5+5 squat strech
10 scapula rolls on pull up bar
5 wall squats
3 snatch high pulls
3 hang power snatch
3 snatch balance or OHS

Weightlifting
3x Snatch Pull + Power Snatch + Snatch Balance @40-60%
2 sets x 3 reps @65-70% + 2 sets x 3 reps @70-75%
then 4-5 sets 3x1+1+1 reps @75-80% of 1rm snatch
tehdään eka tempaus aina raakana ja seuraavat kyykkyyn.
Rest 10s bwn singles.
Tätä samaa rallia mennään seuraavat 3 viikkoa niin että aina +2.5kg lisätään sarjapainoja.
Rest 2 min.
Metcon
Prep for 2 sets
3-5 tng power snatch
4 bar facing burpees
15-20 double unders

Intervals
2 sets
3 rounds
3 power snatch @30-35/42.5-52.5kg
4-6 bar facing burpees
18 du's
rest 3 min and repeat

Cool down
3-5 min light cardio
2 min upperback smash with roller
1 min cobra to downdog pose strech