Strcit press 1 RM

"Omatoiminen WOD"

A.
3 rds:
Row 1min
6-8 High hang... / Hang... / power snatch
6-8 Box steps / jump
6-8 Thruster

Mobility...
- Spider lunge + hamstring
- Shoulder pump

1 rnd:
100m Row (hard)
5 Power snatch
5 Box jump overs
5 Thruster

B.
Teams of 3
2 Rounds
400 Meter Row
100 Power Snatches (35/25)
400 Meter Row
100 Box Jump Overs
400 Meter Row
100 Thrusters (42.5/30)

(Time cap: 30min.)

Bent-over Double KB Rows: 4 x 10 with a 1 count at top. Rest 60s.

5 RFT

15 cal ski
7+7 single arm ohs w/ DB
10 box over burpees

Optional Accessory:

3-5 rounds, rest as needed:

1) 20m heavy Prowler Push
2) 20m heavy sandbag/slamball/yoke Carry
3) 20m Farmers Carry

RPE 3-4

3 Rounds For Time
Row 1000 m
10 Bar Muscle-ups
21 Burpee Box Jump Overs 24/20"

Mobility

A.) Build up 6 sets in 20 minutes Clean + hang clean
Start from ~70% and climb up but not more than 90%

B.) Legless rope climb technique

C.) Amrap 8
Single arm DB/KB hang clusters @25/17.5kg 10 reps (5/5)
50 DU
1 legless rope climb

-tän treenin idea on, että pysytään tasasesti liikkeessä 8 min. Mikäli legless liian haastava, skaalaa normiköyteen.

D.) 4 rds for pump
12 bicep curls with barbell (3 sec tempo down)
rest 30 sec
12 triceps with band ( sec tempo)
rest 1 minute

EMOM 10'
3* Push press

Double KB FS 3*8

EMOM 10'
3* snatch pull