18-15-12-9-6-3 reps for time of:

• Thrusters
• Power snatches
• Toes-to-Bars

Men 75 lb.
Women 55 lb.

A: Practice Deficit HSPU negatives 4x5 @ 50A1

B: 10min amrap:
10 Push ups
15 KB swing

Weighted lunges 20-16-12-8 reps. Add weight for each set.

5 rounds
7 deficit HSPU on 10 kg plates
5 devil presses with KBs (2x12 kgs)
3 sumo deadlifts, 1,5x BW.

Lisäpainoleuka + lisäpainodippi, 3 x 3

Etsi päivän 6 RM maastaveto

Monday 26th November

Skill/strength: 8 mins thruster/power snatch build up.

Wod 20 mins for reps
1A- 10 mins
1 min on 100m row
me thrusters@50/35
1 min off

1 min change over

1B- 10 mins
1 min on 100m ski
me power snatch@50/35
1 min off

Skill: practice and build up movements gradually.

Wod: this is a sprint Wod! Go hard and fast !
1 min work 1 min rest. Be prepared to suffer.

21-15-9
Deadlift
Run 400

• 5 Min E1/2MOM of:
MB Wall Ball (9/6Kg) 8-12 reps
Ogni 0:30 x 10 sets.
@ 5:30
MB Wall Ball (9/6Kg) max reps unbroken (goal is > 30 reps)

• 100 reps for time of:
C2B Pull Ups
6-7 Min Timecap