CLEAN WAVES 4/4

every 90s
3-2-1
3-2-1 reps

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Viimeinen viikko! Nyt voit hakea vikan aallon vikassa setissä ykkösmaksimin

6 rounds ( not for time )

400m Run
15m Handstand Walk

Rest 1 minute between rounds.

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

Voima
E3MOM, 4rds
Strict pull up 6-8
matala tanko

WOD
PariWOD: You go, I go
Amrap 15min

WB Power Clean 16
WB 16
Sit up 16
Ergo 16cal

Warm-up:
3x
15/12 Calories erg
20 Deadbugs
10 Snatch grip upright rows
10 Snatch grip sotts press behind the neck
5 High box jumps

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A) Snatch

Snatch, every minute on the minute for 9 minutes:
1) 3 @ 69%
2) 2 @ 74%
3) 1 @ 76%

Deficit snatch pulls, 3 x 5 @ 94% of 1 rep max snatch.

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B) Back squats

5 @ 75%
4 @ 79
3x3 @ 81%

+
4x 2-3 Seated high box jumps. Mahdollisimman suorille jaloille.

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C) Accessory:

3x
10 Hanging knee tucks
1:00 min plank hold
20 Heels over object taps

Bonus:

3 x 12 Dumbbell hammer curl
3 x 12 JM press
3 x 15 Weighted hip extension on GHD

EMOM 12

Minute 1: 15 Bar Facing Burpees
Minute 2: Max Bar Muscle Ups

• Athletes will complete as many bar muscle ups as possible.
• Bar Muscle-ip sets do not need to be completed unbroken.

For total Load:

5 sets of 3

5:00 Cardio

3 rounds:

10 Banded GM
3-5 Strict Pull Ups
3-5 Ring Dips
10 Hollow Rocks

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Pressing snatch balance
5 sets of 3
@ 1-2kg more than last week
rest as needed

For Total Load

5 set of 3

Score: Enter all 5 set. Overall Score Will be the sum of total