For time with a Partner

Buy in:
45 Cal
45 Hspu
45 DU ’s

4rounds:
4 Rope
4 Snatch 40/55kg
4 Front squat
4 Rmu/ Ring dip

Rest 3

5 rounds:
5 Power Clean & Jerk 45/60kg
5 BMU / box/banded BMU
5 M Hswalk (with pirouettes)
5 Pistol squat
5 BOB

Buy out
45 DU’s
45 Burbee to target
45 Pull up

Wave #1
Set #1 – 5 Back Squats @ 70% of 1RM Back Squat
Set #2 – 3 Back Squats @ 75% of 1RM Back Squat
Set #3 – 1 Back Squats @ 80% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 75% of 1RM Back Squat
Set #5 – 3 Back Squats @ 80% of 1RM Back Squat
Set #6 – 1 Back Squats @ 85% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 80% of 1RM Back Squat
Set #8 – 3 Back Squats @ 85% of 1RM Back Squat
Set #9 – 1 Back Squats @ 90% of 1RM Back Squat
15-Rep Front Squat
Set #10 – 15 Front Squats @ 55% of 1RM Back Squat

Snatch high pull + snatch

2 x 1+2 @ 76-80%
2 x 1+2 @ 84-88%
2 x 1 @ 90+%
3-5 x 0 + 1-2 @ 84-88%
Go every 1:30-2:00

– Use the snatch high pull to focus on pulling the bar as high as you can.
– In the snatch, focus on pulling yourself under the bar as quickly as possible
– The final part is 3 sets of just 1-2 snatches (no snatch high pull)

"12 Days of Christmas"
1 wall walk
2 bar muscle ups / C2B
3 clean & jerks
4 thrusters
5 front squats
6 T2B
7 push ups
8 box jumps
9 KB swings
10 double unders
11 burpees
12 power snatches

3-4rounds:

15-30s chin over rings hold
15-30s L-hang on rings
15-30s ring support

rest as needed between movements&rounds

AMRAP15 w/ partner - YGIG for rounds:
3-5 (single leg kipping) jumping BMU / 1-5 BMU
10 double db thruster (2 x 22,5 / 2 x 15)
10 / 7 cal row

Tavoitetyöaika 1,5-2min / hlö / kierros. RPE 8.

HUOM! Molemmat versiot voi tehdä päivän kaikilla tunneilla ja paritkin voivat tehdä toinen wodin ja toinen easyn mukaan.

Etuheilautus 3x20 / käsi

Bulgarian Split Squat 5x10-15 / jalka

SJMV 4x10-15 / jalka

Takareidet kumpparilla 3x20 / jalka

Boksille askellus vuorojaloin 100 toistoa (50/50)
-tarvittaessa lisäpaino, pitää olla raskas!!
-korkea boxi
-yhteen putkeen

Jalan loitonnus kumpparilla 3x20 / jalka

Linkkarit ”vuorojaloin” 3x20 (10 / jalka)

Liikkeiden järjestyksellä ei väliä…kaikki liikkeet ”yhden käden/jalan” variaatioita!!

OPTIONAL:

4-5sets:

2 snatch grip deadlift + 2 snatch pull (85-95% of 1rm snatch)

E75s/ oe E90s

A) Weighted pull up

2-2-2 + 1 set max reps without weight
.
.
B) Strict pull up
4sets:
3-5 reps (controlled negative) + 1 set max reps seated low bar pull up
.
.
C) Slow negative pull up
4sets:
3-5 reps (3-5s negative) + 1 set max reps seated low bar pull up
.
.
Valitse itsellesi sopiva A,B tai C vaihtoehto kehittämään tiukan leuanvedon voimaa.Malta jättää kiloja tai toistoja tankkiin pyri lisäämään toistoja tai kiloja viikottain tai parin viikon välein

A)
In 15 mins build to Daily max of :
Snatch Deadlift
Hip Squat Snatch
Hang Squat Snatch
Overhead Squat

B)
Wod
2 mins ON/2 mins OFF x 4 sets
Amrap of :
7 Power Snatch @43/30kg
7 Lateral burpee
21 Double under

Pick up where You left off!