Box-kyykky 12x2x60%
Suorinjaloin mave 5x12-20
Reverse Crunches 5xmax

Snatch complex: x10 @ light weight
1 Halting snatch DL 3 sec paus
1 Hang snatch pull
1 Power snatch + OHS
+
Back squat 10rm of today + 2 deload sets @ 90%
Bench press 10rm of today + 2 deload sets @90%
+
3 rounds for quality:
Double kb front rack reverse lunges x 8/8
Strict Dips x10-15 addweight if possible
Strict chin ups x10-15 add weight if possible
+
3rft:
15 Burpees
10 Boxjumps

Team wod 1:
3,2 km run
100 pull ups
100 stoh 50/35kg
100 backsquats 50/35kg
15min time cap

Team Wod 2:
40-30-20
DB snatch
Burpee Box jump overs 50cm
Ohs 50/35kg
Time cap 8min

Team Wod 3:
15m sled pull 175kg
1-2-3 rope climbs 3,5m
15 m sled pull
Partners hold 80kg barbell above ground during rope climbs

Team Wod 4:
In 90 sec:
1: 12 clusters 40/30kg
2: 10 power snatch 50/35kg
3: 8 thrusters 60/40kg
4: 6 gtoh 80/60kg
5: amrap front squat 100/70kg

Round 1
21-15-9
DB snatch (25 kg) / Ring dips
Rest 5 min

Round 2
EMOM 9 / bar 40 kg
1: 10 thurster
2: 10 burpee
3: 10 power snatch
4: 10 burpee
5: 10 push jerk
6: 10 burpee
7: 10 hang squat clean
8: 10 burpee
9: 10 OHS
Rest 4 min

Round 3
EMOM 9
Bar movements 7 reps
Burpee 10 reps

3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
50 Double-Unders
Rx – 135/95

Fuff You Friday

50 Dumbbell bench press (30 Kg Dumbbells/17.5Kg Dumbbells)
10 Wall Climbs
50 Push Press (50 Kgs/ 32.5 Kgs)
10 Wall Climbs
50 Dips (Ring/Bar)
10 Wall Climbs

Awful and awesome at the same time👍

Bootcamp Session
The Burpee Triplet

21 burpees
75 Squats
50 Jump Squats
25 Tuck Jumps
15 burpees
75 HRPU
50 Push Ups
25 Diamonds
9 Burpees
75 Sit Ups
50 Dorsal Raises
25 6-90s
Flying lap every three minutes for 30 minutes then just work to finish WOD after 30.

100 Single Unders
10 wall climbs
10 push press 50kg/35kg
10 Dumbbell Bench Press 30kg/15kg
10 Pull Ups
Then 80/8s, 60/6s, 40/4s and 20/2s.
Pretty awesome WOD👍

Build to today’s 2-RM Snatch

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

Neljä kierrosta (ks. videot):
10 Bulgarialaista kyykkyä, 5 per jalka,** ilman painoja** (askelkyykky jossa takana oleva jalkaterä esim. sohvalla)
10 linkkuveistä
10 tuolidippiä
10 takanostoa (ilman painoa)

Tulokseen tehtyjen kierrosten määrä!!

Bulgarialainen:

Linkkari:

Tuolidippi:

Takanosto: