WodLiiga klo 15:00

A)
5 complexes with 90” rest between
3 clean to press
6 alt. front rack reverse lunge
6 alt. gorilla row
3 swing
3 push up

B)
AMRAP 13’
12 double KB front squat
24 Russian swing
8 double KB thruster
16 single KB clean

For Time:
1000m Row (Damper 10/9) (OR 50/40cal AB)
35 GHD Sit-Ups
1000m Row (Damper 10/9) (OR 50/40cal AB)
35 GHD Sit-Ups
1000m Row (Damper 10/9) (OR 50/40cal AB)

EMOM 3:
3 Push Jerks

• Rest 2min

EMOM 3:
2 Push Jerks

• Rest 1min

EMOM 4:
1 Push Jerk
- Start around 60-65% and build up to 80-90%

6 sets:
1 Power Clean + 1 Front Squat + 1 Clean & Jerk
- Start @65% 1RM Clean & Jerk and build by feel
- Rest 2min btw sets

Ring muscle up Technique: 15´min Practice

Then ...

Every 3´min for 4 Rounds
1-3 reps of: Ring Muscle Up

Progressions

Ring Muscle up Band-assisted / Ring muscle up from floor

EMOM 15

Minute 1 : 30-50 Single Under
Minute 2 : 10 - 20 Wallball Shots
Minute 3 : 20 Sit-Ups
Minute 4 : 0:40 Deadhang
Minute 5 : 20-30 Air Squats

2-3 Rounds w/ empty barbell for QUALITY

3 Clean pull
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerk

Focus on solid positions, balance and timing in each movement

2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)