Jerk Grip OHS 7R

Post five heaviest successful sets

Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 60s.

A: Back squat 3x5
Moderate to heavy weight
2-3min rest between sets

B: 5rft
30 DU
10 KTE
5 burpee box jump overs

Find your max for the day:
5 sets: 3-3-3-3-3 Reps

For time:
Air squat 80
Sit ups 60
Push ups 40
Pull up 20 / supine ring row 30/ ring row 40

Time cap 15 minute.

Raakatempaus + Tempaus, pukeilta (polven päältä)
2x(2+1)@60%
2x(2+1)@70%
2x(1+1)@75%
1x(1+1)@75-80%

Korkea te veto käsien kavennuksella + tempaus
5x1+1@70-85%
Saksi dipillä, tanko niskassa
5x2@90-100%parempi jalka (ty)

3 RFT

• 21 Cal Ski-erg
• 15 OH Lunges 2x16kg KB
• 9 Toes to bar

One-arm DB-row 3x 12+12 reps

10 Rounds to get warm

Focus on quality of the movements and getting warm

• 10 cals Ski-erg
• 5 GHD Back Extensions
• 5 GHD Situps

Strength: 20 mins to build up to 85% and perform 8x3 STOH

Wod:
12 min ascending ladder
4 sq clean@80/50
4 bob
6-6-8-8-10-10 etc

Wod: hit this Wod hard! Fast singles on sq clean and pace burpees