Clean pull 4 set of 3 reps

In teams of 2 ‘I Go U Go’
3:00 for max Reps
1. Burpee Box Get Over
2. Double Under
3. Medball Sit-Up @9/6
4. Push-Up
5. PGTOH @20/15
6. Air Squat
7. T2B
8. Partner Assisted Handstand Hold
9. Goblet Lunges @24/16
10. Am Swing @24/16kg

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Voima
Deadlift 5x2
-rest 2min
-nouseva paino

WOD
10min EMOM
3 ring row
6 worm push up
9 air squat
* (skaalaus 2,4,6)*

Hang power clean - focus on fast elbows in the turn over and pushing the hips back in the catch rather than the starfish approach

3 @ 60% of max clean
3 @ 65%
2 x 3 @ 70%

Behind the neck push press
3 @ 50% of max jerk
3 @ 60%
3 @ 65%
2 x 3 @ 70%

Back squat
4 @ 60% of 1RM back squat
2 x 4 @ 70%
4 @ 75%
2 x 4 @ 75%

Optional accessory work
4 sets of 4 DB incline bench press (neutral grip)
3 sets of 10 unbroken press ups (on knees if needed)
4 sets of 4 strict press

OPTIONAL COOL DOWN
2-3 SETS
5-10 Barbell Rollouts
5/5 Sciatic Nerve Floss
10 Sumo Stance Good Mornings

Clean grip deadlifts
5 x 3 @ 100% of 1RM clean

Paused split jerks from the rack - 3 sec pause in the dip
5 x 2 @ 70%

Seated barbell press
3 x 10 @ 8RPE

Accessories
200m farmers carry as heavy as possible - every time you break 5 press ups

Pendlay row 8x4

10 min AMRAP
Long cycle
- 12+12 light
- 8+8 medium
- 4+4 heavy

1,5EMOM 6 (9min)
- Mountain climbers 30sek
- Swingsquat x 12

12 min AMRAP
- Snatch x 20 (10+10)
- Squatjump x 20
- Am.swing x 20
- Abmat sit-up x 20

Emom for 30 min:

1) skierg / row / echo bike
2) 15 wall balls / 40 m sled push (a/b)
3) rest

C5JR