3RM right hand

Pakaroiden aktivointi tekniikka klo 18.

A. 5x5 wide grip pull ups
B. 5x8 ring dip

Alternate between the two and rest as needed.

Emom
14 mins alternate
1. 8-10 strict T2b
2. 5-7 Strict HSPU

3 Power Cleans + 3 Front Squats + 3 Push Jerks

Keskity hyvään tekniikkaan!

4 RDS:
8 Bench press (heavy)
4 Rope climbs

Do as a superset. 2min rest btw rounds.

• 85% of 1RM Clean
• 2-3min rest btw sets

Mobility work for thrusters and pull ups leading up to the WOD

Video for mobility suggestions:

5xME Transition:
*Utilize the feet if needed
focusing on keeping the
rings and elbows tight. As
soon as there is distance,
the set is done
+
Front squats 5-5-5-5-5
+
10min amrap:
20/15 cal row
5 bar facing burpees
10 thrusters 35/25kg
5 bar facing burpees

Good mornings 3 x 8