30-25-20-15-10-5

Tuck jumps
Wall Balls
KB Swings 20k
Ab mat sit ups

For time
10 box jump overs
15 kb swings 24 kg
20 box jump overs
15 kb swings 24 kg
30 box jump overs
15 kb swings 24 kg
40 box jump overs
15 kb swings 24 kg
50 box jump overs
15 kb swings 24 kg

OHP 3x3

120 min

1.JG PP 5.6.2018
A. Basic skill tests
2 rounds:
- 10 x kick to split leg handstand with a 3s pause
- 5 x (3 kip swings + 3 bottom half straight leg TTB + 3 full straight leg TTB)
- 5 x 3 butterfly pull-ups
- 5 x (3 strict HSPU + 3 kipping HSPU)
- 3 x 1 bar muscle-ups

2.CF JKL wod 5.6.2018

5k pack walk (15kilos)

Osa 5-4-3-2-1 sarjaa.

SNATCH COMPLEX

Every Other Minute on the Minute x 16 (8 Reps):
Snatch Pull + Hip Snatch

Build to a heavy but perfect load on the complex. No misses, no press outs. The “Hip” or “Power” position is one in which both the knees and hips flex. While the torso may lean forward a small amount, the barbell remains in the crease of the hip and does NOT travel down the thigh into a Mid-Hang position. The limited travel off the bar into the hang doesn’t allow for maximal loads to be used, and instead forces the lifter to focus on SPEED and an active arm pull under the bar.

Post loads to comments.
Exposure 8 of 8

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20 Minutes Not for Rounds:
270m Jog/300m Row/Half-Mile Bike
7 Box Jumps (jump up, step down, use a high-for-you box)
3-5 Wall Walks

Post work to comments.

Rx Imported.

3 rft:
500m row
15 dl, 145#
13 burpees

12:something

OFF Imported.