Clean & Jerk

1 x 3 x 40%
1 x 3 x 50%
1 x 3 x 60%
1 x 3 x 75%
1 x 2 x 80%
2 x 1 x 85%

TTB

5x5 Strict TTB
+
30 second Hollow hold

Rest as needed between efforts

Take The Day Off.

5 Sets :

AMRAP 2

25m Single DB OH Walking Lunge
max BMU

Rest 1:00

DB 22,5/15kg

LÄMMITTELY
60s./15s.
• Askelkyykky kierrolla
• Lonkan ojennus
• Lonkan loitonnus
• Lonkan pyöritykset eteen
• Lonkan pyöritykset taakse
• Rullaukset
• Eteentaivutus käsien kanssa

VOIMA
4x12, lepo sarjojen välillä 1:00
Askelkyykky kp

CIRCUIT
4 kierrosta
30s./30s.
1. Stepperille/boksille nousu
2. Air squat
3. Suorin jaloin maastaveto
4. Kumpparikävely

Partner wod

Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 alt. Dumbell Hang Snatch + 6 perfect Push up
Change when both completed the task!

3 mins rest

Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 box jump + squat on top
Change when both completed the task!

3 mins rest

Amrap 10 mins
Partner A: 15/12 cal row
Partner B: 12 Sit up + 6 plank up
Change when both completed the task!

A,
2 rounds for time of:
20 Box Jumps@60/50cm
3 Deadlifts@152/111kg
50 Walking Lunges
3 Deadlifts
30 Toes-to-bars
3 Deadlifts
40 Push-ups
3 Deadlifts

Time Cap: 15 mins

B,
Every 1 min for 8 mins, alternating between:
5 Strict Ring Muscle-up Transitions
7 Strict Ring Dips