MODERATE WORKOUT 13.2

MEN
5RFT
52,5 kg Shoulder to overhead, 5 reps
52,5 kg pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN
5RFT
35 kg Shoulder to overhead, 5 reps
35kg Deadlift, 10 reps
15 Box jumps, 20" box

15 min time cap
5RFT
- 25 airsquats
- 25 toes to bar

A: Styrka/färdighet
Snatch 8x1 @ 75%
C&J 8x1 @ 75%
B:WOD
75 DU,
50 Wall balls,
25 Burpees,
50 Wall Balls,
75 DU

5,5,3,3,1,1 reps

5x1 snatch balance
5x1 snatch pull @ 75-85%

1/2 mi run
40 pull ups
40 American KB swings 53/35
40 wall ball 20/14
1/2 mi run
20 pull ups
20 American KB swings
20 wall ball
1/2 mi run
10 pull ups
10 wall ball
10 KB swings
1/2 mi run

30 minute time cap

3x3x30s (20s rest between movements)

W-vipers
Hollow Rock
Back raise w/plate

12min Amrap
4 OHS 40/30kg
6 HSPU
8 Dumbel snatch
1 min rest
50 lunges
50 medball clean

3, 3, 2, 2, 1, 1 reps

A: Styrka/färdighet

B: WOD:
12min amrap:
250m row
15 RKB Swings
10 KTE
+
3rounds for quality:
10 Hinge rows
10 hollow rocks
10 GHD back extensions