5 sets of the complex
3 Hang squat Clean + 1 Split jerk

• moderate weight
• good form
• no fails
• 2 mins rest between sets

Strength: 5x2 Deadlift@90%

Wod: for time
40 DBsnatch@22.5/15
8 c2b
30
6
20
4
10
2

Wod: try to move unbroken and fast on the Wod , test out the new standard on DB snatch !

Min 1: Shuttle run
Min 2: Burpee
Min 3: Row

30s. on/30s. off tai 40s. on/20s. off

• Open 18.1

Oppure:
• 20 reps for time of:
BB Squat Clean + Thruster + Squat Clean Thruster (60/40Kg) = 1 rep
7 Min Timecap

Kyykky hypyt tanko selässä 3x5@20% takakyykky (pohjasta)

Takakyykky

4x2@85%

Tempaus taskuilta

2x3@60%
2x2@70%
2x2@80%
1x1@85%
2x1@90%

1) Rowing Intervals: 5 x 500 Meters @70%. Rest 60s.
2) Farmer Carry: 4 x 100 Meters. Rest 60s.
3) Run Intervals: 4 x 200 Meters. Rest 60s.

Tempaus pukeilta puolesta reidestä
3@65%
3@70%
2@75%
2@80%
1@85%
kahdesti läpi
+ 90%+93%

Tempaus irrotukset korokkeilta 5-10cm
5x4@85-100%

Pystypunnerrus

5x5, nousulla 5 rm

For time:
200m Swim