Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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CLEAN + SPLIT JERK

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SNATCH

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SNATCH PULL

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ETUKYYKKY

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

SN

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CLEAN

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TAKAKYYKKY

10 rounds for time:
- 8 burpees
- 8 sit ups
- 8 push ups
- 8 box jumps

time cap: 28min
target: sub 23min

Partner wod (You GO, I GO)
Buy in :
20 Man Maker @2x22,5/15kg

Then
3 rounds
50 cal row
50 du each person
50 kipping Pull up
50 KB snatch @24/16kg

Buy out :
20 Man Maker @2x22,5/15kg

Timecap : 40 mins

*Man Maker 1 rep :
Renegade Row (left& right )

Push Up

Squat Clean
 Thruster

A:No hook no feet squat snatch + squat snatch up to heavy 4x2
B: Double hip squat clean + spilt jerk up to heavy 4x2
C: Clean pull @95% of clean 5x5 rest 45sec.

for time, 5 rnds of

6 dbl db devils press
10m sled sprint
4 alt. shoulder sand bag to shoulder

EMOM 15 (5 rounds)

1) 1-2 rope climb
scale: 3 rope up&down
2) 8-12 toes to rings
3) 9-12/7-9 cal row

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1) köysikiipeily tai skaalauksena 3x köydellä "kiipeäminen" alas lattiatasoon ja takaisin seisomaan
2) varpaat renkaisiin renkaissa roikkuen
3) valitse itsellesi sopiva määrä kaloreita soutulaitteella. Noin 40s työtä

3 rounds for quality:
:30 Sorenson Hold
30m Double DB Walking Lunges, pick load
- Done as a superset
- Rest 2min btw rounds