• For Time:
BB Power Snatch (35/25Kg) 50 reps
Bar Facing Burpees 25 reps
BB Hang Power Clean (35/25Kg) 50 reps
Bar Facing Burpees 25 reps
BB Shoulder to Overhead (35/25Kg) 50 reps

Running Clock
1A: 0-10 mins to build upto a heavy C&J(anyway)
1B: 12-17 mins 30 C&J@60-70% or 5 min TC (whatever comes first)
1C: 20-30 mins amrap
10 front squats@above weight
10 BOB
1D: 35-40 mins Tabata core or mobility (you choose)

Wod: the start of a new cycle of programming!
You need to be on the ball and ready to go hard and fast ! Be ready at each time cap.
You will have the option of core or mobility at the end.

Muscleup - progressiot

Jos ei saa MU:
-False grip roikunta
-Kippi + rengassoutu
-Kääntö jalat lattialla
-Kääntö toinen jalka boxilla
-Spottaukset

Jos saa:

-Harjoittele lattialla vauhti ilman false grippiä
-Kippi ilman falsegrippiä
-yritykset ilman falsegrippiä
-yritä 2 putkeen? Ensimmäinen falsegripillä, toinen ilman?
-Spottaukset

For time

20 DU
10 Clean (40kg /60%)
30 DU
8 Clean (45kg /65%)
40 DU
6 Clean (50kg /75%)
50 DU
4 Clean (55 kg /80%)
60 DU
2 Clean (60 kg /85%)
70 DU
Try clean (65kg/90%)

TC 20 min

Lepoja ja sit kepee viikko.

In teams of 2 with a running clock:

0:00-15:00
AMRAP
10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
20 Push-ups
30 Toes to Bar
40 Air Squats
50 Calorie Row

15:00-17:00 REST

17:00-32:00
AMRAP
10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
10 Push-ups
15 T2B
20 Air Squats
25 Calorie Row

Rx+: HSPU instead of Push-ups
Split work how you wish!
Goal: To complete more reps in the second part!

For time:

A)
3x
800m Run
400m Walk

Straight into

B)
10-20-30-40-50-40-30-20-10 cal
- Row
- Ski-erg
- Assault bike

5 rounds for quality:

100 single unders
10 burpees

6x5 tng Power snatch

One set of heavy 5reps after paused back squat.