A.
Three sets, not for time, of:
Stationary or Ring Dips x 5-7 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Under Practice x 45-60 seconds

B.
Three rounds for time of:
20 Kettlebel Swings
15 Pull-Ups
400 Meter Run

4-5 Sets of:

A1- 1 -Arm DB Row – 6-8 reps each arm
-rest 60”-
A2- Strict TTB 6-8 reps
-rest 60”-
A3- HS Hold back to the wall – accumulate 1’
-rest 60”-

AMRAP 15’
12 TTB
15 Burpees
20 UB KB Swing @ 24/16 Kg

-Penalty: add 4 burpees the following round

Focus: 5x3 Push Press – First Working Set around 65% 1RM

Metcon: 15 Minute AMRAP
- 200m Run
- 8 s2o 135/95 (L3), 115/75 (L2), 95/65 (L1)
- 8 BB Roll Outs
- 8 Medball Get Ups 20/14 L3 & L2 – Medball sits up L1 using 20/14

Score: 3RM / Rounds + Reps

Focus: Warm Up To Power Clean Weight for EMOM then:
12 Minute EMOM of
- 20 D/U (L3), 10 D/U (L2), 20 Singles (L1)
- 3 Power Cleans (Score will be level and lowest weight used)

Metcon: 5 Rounds For Time
- 10 Burpee Box Jumps 24/20 All Levels
- 10 Alt Arm KB Snatches 55/35 (L3 & L2), L3 Scale as needed
- 10 Pull Ups (Work on butterfly Kipping or regular kipping depending on your progression level)

Score = Focus Level & Wgt / Time

AMRAPBROOA (as many reps as possible before running out of air):

• 30 deadlift @ 70kg
• 30 c&j @ 60kg
• 30 power snatch @ 50kg
• 30 thrusters @ 40kg
• 30 overhead squats @ 30kg

Merkkaa lähtöpaineet ja pullon koko ja käytetty aika kommenttiin. Mikäli ehdit tehdä kaikki toistot, merkkaa jäljellä olevat paineet myös kommenttiin.

Every other minute on the minute for 10 minutes (5 rounds) – 2 MisFit Snatch Complexes @80-90%* of 1RM found during test week – drop and reset between full complexes.

The goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down. To clarify this will be five sets of snatch-OHS-hang snatch-OHS for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after.

Perform 8 rounds of the following couplet for weight and good form:
Power Snatch to OHS x 10 reps
Bent Over Row x 10 reps

Take a small amount of time between rounds and push to get back into the Bent Over Row quickly after the OHS. If I can't snatch, then Power Clean and press to get set. This is an OHS and Row WOD.

Tangolla tai renkailla:

-polvet rintaan
-varpaat tankoon
-kippileuka
-perhosleuka

Muscle Up:

1 leuanveto renkailla
1 varpaat renkaisiin
1 MU
1 dippi

2
2
2
2

3
3
3
...

Kun ei voi enää lisätä toistoja, tiputtaa 1-2 toistoa alemmaksi ja toistaa sarjan sillä toistomäärällä

14 min am rap
50 skips
25 kb swings
20 push ups
15 sit ups

4 min rest

8 min amrap
50 skips
20 kb squats
20 kb lunges