6 min (1 work +1 rest ) snatch 40 kg
6 min -”- Snatch +ohs 40kg

A: Clean complexx5 (2x oc + 1c&j)
B: Lat pull downs 3set
C: For time: 50 alternating Kb Snatch

12 rds, every 1:30
6c2b
20 DU`s

105 min
1.Warm up & prep. for ATQ Wod 1
A. Breathing & mobility
B. Ergs
C. Squat warm up
D. Mvmnt prep: FS, PP, knee raise
E. 2 sets: 6 + 6 + 6 PP + FS + KR

2.ATQ Wod 1
5 RFT:
12 STOH 25 kg
12 FS
12 knee raise
Time: 5.18

3.Cool down
A. 30 min bike
B. 15 min mobility

3 Rounds
1min AMRAP SDHP (75/55)
1min AMRAP Wall Balls (14/10)
1min AMRAP Power Cleans (125/75)
1min AMRAP Box Jump Overs (24"/20")
1min AMRAP Bar-facing Burpees

*For Trio team, one athlete does 1 round each.

70 min cycling

23.0 km, avg. speed 20.1 km/h
Avg. HR 115

For Time
21-15-9
Burpees
Pull-Ups
** 2 minute Rest (Counts In Total Time)
21-15-9
Box Jump Over (24/20") I did 24"
200m Run

Post WOD: Tabata Row

Strength: clean & jerk (33,43,53,63)

WOD: 12min AMRAP
7 push press @ 53lbs
7 pull ups (blue band)
7 power cleans @ 53lbs

Results = 7 + 19

C&J 1RM
15-30min rest
“Bergeron beep test”
EMOM for as Long as Possible
7 Thrusters (75/55 lbs)
7 Pull-Ups
7 Burpees

Jämför med 2/6

Aamu: 30 min
1 min walk/1 min run for 30 min
4 km, 7.29/5.15 min/km
130/155

Iltapäivä: 90 min

1.Skill
A. Work on a specific skill using a follow along gymnastics session
> ring muscle up follow along session

2.Strength
Alternate A1 & A2 for 4 rounds:
A1. Back rack walking lunge x 16 reps, 8/side, rest 60 seconds
40 45 45 45 kg
A2. Hamstring machine x 8 reps, rest 90 seconds
5 5 5 5 kg

3.Cool down
Easy assault bike for 5 minutes