2 x snatch balance + 2 x OHS

3x3 työntöveto, n. 100% maksimista
Sitten 3x3 työntöirroitus, niin paljon painoa kuin sielu sietää

GHD Back extensions @ 3011 tempo, 3 x 15-20 reps.

Tempo starts from the highest position going down.
Example: 3s down, 0s at bottom, 1s up, 1s at top.

narullahyppley
-yksittäiset hypyt, eri variaatiot
- tuplanaruhyppy

Kippaus
- aktiivinen riipunta
-seisova aalto
- kippi leuka
- rinta tankoon
- palomiespunnerrus

Basic Conditioning

45 min Continous w/pair

Row/Cycle/Run/Ski

While Partner…
3 Rounds:
10 Burpees
20 m Gorilla Crawl
10 Wall Ball
20 m Inch Worm

40-70% HRmax

A:-
B:
2rft:
25 pull ups/Ring rows
25 DL 60/40kg
25 push ups
25 RKB swing 24/16kg
25 Wall balls
25 box jumps/step ups
C:-

A:
E2M for 20min:
1Power clean, 2 Front squats, 1 Jerk any how
Bygg upp till tyngsta för dagen
B:
Partner WOD:
20 rounds:20 sec on/20 sec off
Row for cal
Varannan intervall
C:-

A:
Snatch bygg upp till tung 1a
+
Push Press bgg upp till 1 tung 3a
B:
For time:
30 back squats @ BW
2000m row
Skala till en vikt du tror du kommer att klara genom att högst dela upp det i tre set
C:-

1 Round, resting 1:00 between efforts:
30 Meter Sled Push @ heavy!
45 Meter Sled Push @ medium
60 Meter Sled Push @ light
75 Meter Sled Push @ empty

Complete as many rounds as possible in 40 minutes of:

• Row 500 meters
• 100 double-unders