Bench Press

8 x 1 @ 90% +

Go Every 2:30

Rope climbs

AMRAP 2

GHD sit-ups

AMRAP 2

Snatch

Build to a 1RM for the day.

Today brings you an opportunity to test your 1RM Snatch + Clean and jerk. It is useful to think about it as testing for your “training max” or a number you can hit outside of competitions.
Use your warm-up wisely to build up the best possible mechanics for your heavier lifts. Take your time with the warm-up drills (focus on polishing any specific technical issues before you build up the load).

Voima
E3MOM, 4 rounds
Deadlift x6
-tangolla
-nouseva paino

WOD
8min Amrap
12 KB swing
10 air squat
8 ring row
6 sit up/vatsarutistus

45 Minutes Of :

3 Minute Cardio
40m Offset Carry
10 Gorilla Row
3 Minute Cardio
16 Bicep Curls Alternating
15 Toes To Post
3 Minute Cardio
10 Spanish Squats
5 Plyo Push-Ups

Emom 50

1) Kone
2) Kone
3) 45s Sivukyykystä lonkankoukistajavenytykseen
Joka toinen kierros-》45s kumpparilla soutu+ulkokierto
4) 45s Rintarangan kierto + Takareisiojennus 4+4
Joka toinen kierros-》45s kepillä olkapäät
5) Lepo

Back squat

3 x 3 @ 75%, go every 2:30-3:00

4x4min amrap
(rest 3min between amraps)

4min amrap
run 150m/Ergo 12cal
20 DB snatch alt.
rest of time max reps DB over burpee

3 rounds as a super set
8 front rack lunge
8 back extension
* -rest 2min between rounds
-lisää painoa edelliseen viikkoon*