10-minute EMOM

1) Big set Ring muscle-ups
2) Big set Double-unders

Score. Total number of Ring MUs and least number of DUs on any minute

Voima
E3MOM, 3 rounds
push press x8

WOD
16min EMOM
1.min 8-14 WB
2.min 2-4 rope climb lattiasta
3.min max up down
4.min rest

For Quality:
3 supersets:
10 Seated Shoulder Presses (on the floor, legs straight)
10 Chin-ups
- Rest 2min btw sets

———into———

3 Supersets:
10 Strict Dips
10 Ring Rows
- Rest 2min btw sets

Score: Seated Shoulder Press

Weighted Chin-up 1 rm.

A) For time

4000m Bike Erg
8 Handstand walks 7.62m
40 Single leg squats, alt
20 Hang cleans (anyhow) @ 102.5/70kg

Target time. < 16-minutes

REST 4-MINS BEFORE PART B

B) For time

2000m Bike Erg
4 Handstand walks 7.62m
20 Single leg squats, alt
10 Hang cleans (anyhow) @ 102.5/70kg

Target time. < 7-minutes

Snatch

Hang snatch (above the knee) + Snatch
3 x 2+1 @ 70-75%, go every 1:30

Hang snatch (above the knee)
3 x 2 @ 75-80%, go every 1:15
3 x 1 @ 80+%, EMOM

Hip power snatch + high hang power snatch + Snatch balance

5 x 1+1+1 @ 50%1RM snatch, EMOM

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

E75s x20, alternate between a & b:
a) 2x Da Vinci -flow (=R+L+R+L)
b) 45-60s monostructural

"Da Vinci -flow"
Rotational clean, R
Rotational snatch, R
Windmill, R
Hang snatch, R
Rotational hand switch
Rotational clean, L
Rotational snatch, L
Windmill, L
Hang snatch, L
Rotational hand switch

Tarkoitus: Liikutaan vaihteeksi myös muihin liikesuuntiin kuin eteen-taakse, ylös-alas. Lähde kahvakuulan kanssa liikkeelle tunnustellen ja hae flow:n tekniikkaa ensin kevyemmillä kuulilla. Kun flow alkaa sujua, voit hakea mukavasti liikkuvaa hieman raskaampaa painoa.

Rasittavuus: RPE 7-8

Da Vinci flow:

AMRAP 8

10 Wallball Shots
15 Sit-Ups