Tempaus pukeilta puolesta reidestä
3@70%
3@75%
2@80%
2@82%
1@88%

kahdesti läpi

Korkea tempaus veto + raakatempaus + tempaus riipusta + tempaus

5x1+1+1+1@60-80%

Pystypunnerrus

5x5, nousulla 5 rm

???????

1 round

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

1 round

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

2 x snatch grip push press + 2 x overhead squat

3 x 60%
2 x 65%"

1) 20 min aikaa etsiä 3rm tempaus
2) WOD
3) 20 min PK + venyttely

5 sets of 3 reps
Overhead Squat

Pressi te- otteella 3x5

Raakatempaus + riipusta tempaus (raan %)
2+1@70
2+1@75 x 2
2+1@80 x 2
2+1@85 x 2

Te-otteella VAPU + valakyykky
3+1@75
3+1@80
3+1@85 x 2

Takakyykky
3@75
3@80
3@85

Skill: Olympic lifts

Wod: for time
1k row
50 air squats
50 HRPU
50 sit ups

Wod: all out effort aim to go fast and unbroken

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

5-5-3-3-3-1-1-1-1 reps.

Teams of 3:
AMRAP 7:
50 Push Press (61/43)
50 Push Press (70/47)
As many reps as possible Push Press (84/61)
Rest 3 minutes
AMRAP 7:
50 Back Squats (70/43)
50 Back Squats (84/61)
As many reps as possible Back Squats (102,5/70)
Rest 3 minutesAMRAP 7:
50 Hang Power Cleans (61/43)
50 Hang Power Cleans (70/47)
As many reps as possible Hang Power Cleans (84/61)