Chest to bar PU

5, 4, 3, 3, 2

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Visible touch on the bar, every rep.
All reps must be strict.
Rest as needed If you are using bands make sure to progress as weeks go by. Example:
week 1, use a red band sets 1-3
week 2, use a red band only 2/3 of reps in sets 1-3
week 3, use a red band only 1/3 of reps in sets 1-3
Week4, use a red band only for the largest set and the sets 4-5 have weight.
Week 5 loose the band, add weight to sets 3-5 and so on..

Kapea penkki max3

Pystypunnerrus 5x5

Yhden käden kulmasoutu 5x8-15

Jalkanostot maaten 3x20

12/9 cal Air Bike/Row/Run
40 DU's
3-6-9-... Power Clean and Jerks 60/40kg

5 kierrosta
800m juoksu
30 kahvakuulaheilautus 32/24kg

WOD
3rds
8-12x shoulder press per arm
rest 60s
8-15x bent over row per arm
rest 60s
+
3rds
20-60s handstand/ KB/DB hold
10-20x russian twist
rest 90s btw rds

For time:
Buy in: 50 x Toes to Bar
Then,
50 x Front Rack Walking Lunges (52.5/35kg)
*Every time you drop the bar complete 10 Bar Facing Burpees

Timecap: 10 mins
Rx+: 60/42.5kg

Push press 5x3 reps (18mins)
- keep around 80% across all sets

- btw sets 5-8 strict pull up

Workout 1
3 sets
10-20m hs walk or 12/15 calories of ski erg
5 squat snatches @65-70% of 1rm
rest 1:1
3 sets
10-20m hs walk or 12/15 calories of ski erg
5 power clean+ push jerk @65-70% of 1rm c&j

choose hs walking if there is a change to go minimum 10m in 1 minute cap.
If you are going for ski erg, practise handstand walking for 10-15 minutes before wodas an skill part.
Lifts should be done in singles (rep every 6-10 sec).
target sub 5 min, cap 7 min.
Score is total time of both sets.

Klara Vappen!

Snatch

1 x 2 x 70%, 1 x 75%, 1 x 80%, 1 x 85%, 1 x 90%, 2 x 1 x heavy single

Clean & Jerk

2 x (1+1) x 70%, 1 + 1 x 75%, 1+1 x 80%, 1+1 x 85%, 1+1x90%, 2 x (1+1) x heavy single

Back Squat

2 x 5 x 75%, 3 x 5 x 80%

Alkuun drillejä

+
EMOM7
X toistomäärä rmu/bmu TAI drilli

Kirjota mitä teit!