Build to a daily technical heavy:
1 Power Snatch + 1 Hang squat snatch

1 RM cluster

Vauhtipunnerrus tempausotteella niskan takaa 4x4

samat painot, 2 min tauot

AMRAP15
Macho man complex
*Every time you drop the weights down do
5 burpees

*One round of Macho man complex is:
3 power cleans
3 front squats
3 push jerks

*Score is the number of Macho man complexes you do in 15 minutes
*You can do this with barbell or 2xdb.

(Regular Macho Man workout is EMOM of
3 power cleans
3 front squats
3 push jerks
as long as possible.)

Here's a video when some of the CF champs did ”macho man” in 2015.

Wodliiga toukokuu ”Legs Miserables”

0-15min (yhteensä 4 intervallia)

3 min töitä 1 min lepo

30 Askelkyykkyä tango etu räkissä 25/35kg (yhteensä)
30 hyppyä tangon yli (synkrona)
Maksimi toistot valakyykky 25/35kg (synkrona)

Kunnes 60 valakyykyä on kasassa

For time:

21-15-9 SDLHP 42,5/30kg
12-9-6 CTB
7-5-3 Wall Walks

TC 10

3 rounds:

• row 1000 meterswork/rest 1:1 (row 4 minutes, rest 4)

death by box over burpee
one rep in the first minute, two reps in the second minute… continue until failure

Advanced can do death by devils press 45/35lbs.

Strength (total load)
5 rounds, every 4:00:
1 Back squat
15 KB swing

Score = total KG lifted

AMRAP in 5 minutes:
1000m bike
Weighted box step-overs 22,5/15kg DB’s 24/20” box

Accessory:

A ) 4 sets of 20m weighted over head walking lunges, regionals style. (one dumbell rests on shoulder while the other is in a overhead lockout.) Switch hands half way.
Rest 2 minutes between sets.

B ) 5 sets of 3 seated box jumps. As high as possible. Rest as needed.

Pystypunnerrus 7RM, 2-3 tiukempaa sarjaa