For time

• 40 ground-to-overheads with the ruck
• 1,600-meter ruck
• 30 ground-to-overheads with the ruck
• 1,600-meter ruck
• 20 ground-to-overheads with the ruck
• 1,600-meter ruck

♀ 30 lb
♂ 45 lb

I go you go
2000 m row
100 box jump
100 kbs
100 sit up
100 air squat
100 up&down

Lepoja

Pitkiä 3-5 min venytyksiä apuvälineitä käyttäen. Rauhoittaa ja rentouttaa hermostoa --> edistää palautumista

Voit halutessasi ottaa oman joogamaton tms. mukaan.

A: No contact snatch + no feet snatch up to heavy 4x2
B: Halt clean pull + halt power clean @85% of power clean 4x2
C: a Death by Complex (increase weight every minutes) Power clean + doubles Clean + Power Jerk

21-15-9

DU
PU
PP 42,5

3 rounds
10/8 cal bike or row
10 squats
10 RKBS (lightweight)

WOD (with partner)
Buy in: 100 wallballs 20/14

10 rounds
200m run or row
5 Hang cleans 135/95
10 AKBS 53/35

Buy out: 100 dubs/200 singles

*split work however but all work must be done in the order it is written.

A,
3 position squat clean & jerk
1-1-1-1-1
- jerk only After the last clean
- hang- mid -floor
- 5 sets , each set must be be AHAP

B,
Olympic Squat 1x15, using heaviest weight for the set
Reverse Hyper 10-10-10, using heaviest weight per set

C,
5 rounds for time of:
25 Double Unders
12 Deadlifts@70/47kg
5 Toes-to-bars
25 Double Unders
9 Hang Power Cleans
5 Toes-to-bars
25 Double Unders
6 Push Jerks
5 Toes-to-bars

Goal: sub 18 mins

power clean 2 rep 80%

10km Z2 Run