VAPU, niskasta saksissa 3x5

Raakarive + rive riipusta, puolesta reidestä

1+1@70 x 5

VAPU, 2 sekunnin pito ylhäällä

3x3@85%

Dippi
4@95%
4@100%
4@105%

Strength
20 mins to establish a 3rm
Front squat 1st rep must be a 3 sec pause.

Wod 8 min ascending ladder
Of Thrusters
30 DU - 1 thruster @45/32.5
30 DU - 2 thrusters
Etc.....

Wod: sprint Wod aim to go unbroken for as long as possible , test your range on thrusters!

Snatch skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low-Hang Squat Snatch (Drop From Overhead)
Squat Snatch

30-20-10
DB Thrusters
Pull Ups
Men: 2 X22,5kg  DB-s/24 kg KB-s

Women: 2X15kg DB-s/16 kg KB-s

Assault bike calories 50-40-30-20-10

raakarive + raakatyöntö + työntö
8x 1+1+1@65-80%

polvelta raakatempaus 5sek pidolla + tempaus taskuilta

8 x 1+1@55-70%

Takakyykky

4x2@80-85%, sarjojen välissä 5 jännehyppyä

15 min AMRAP
10 OHS 45kg/40kg
40 DUs

For Time:
10-8-6-4-2
Deadlift (275/185)
Bench Press (185/115)
Squat Clean (135/95)

CLEAN AND JERK & SNATCH

Pwr clean and jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Repeat from last week. Build to heavy single, not max, for the day.