One-arm dumbbell bent over row 2 x 8-15

15-12-9

power clean&jerk @60/40kg
ttb

Back Squat Ladder 4-3-2

3 rounds, rest 1-2min between reps and rounds.

One rounds is 4, 3 and 2 back squats across (with same loading). Rest 1-2min between sets. Add loading after round one and two.

RPE 4-5

PartnerWOD:

“I Go, You Go”

Run 400m (both)
Karen
Run 400m
Grace
Run 400m
4min Max rep MU
Run 400m
100 GHD Sit-Up

RPE 3-4

Scale if needed.

Solo version:

Run 400m
75wb
Run 400m
15 C&J
Run 400m
4min max rep MU
Run 400m
50 GHD Sit-Up

Work:rest 1:1

Karen: 150 wallball
Grace: 30 C&J @60/40kg

Shoulder press 3 x 5

6 x alkavalla 2 minuutilla

1 rinnalleveto riipusta + 1 rinnalleveto polven alta + 1 työntö, rakenna maltilla hyviin asentoihin keskittyen

EMOM x 12

4 x 3 pc&jerk
4 x 2 pc&jerk
4 x 1 pc&jerk

4x6 reps V2
rest 2 min between

4-6 x 1min on/ 1min off alternating between
8-10 double db hang clean 45/25lbs +max reps box over burpee

For time:
100 pull ups
100 push ups
100 sit up
100 air squat

TC 30

Last time 12.11.2017