Toinen Yleisviikko ennen uuden kauden alkua.

For time
3 rounds
12 thrusters 35kg
12 pull up
800m run
3 rounds
9 thrusters 42.5kg
9 ctb
800m run

[PART 2]
3-5 Sets:
1 Clean Pull
1 Squat Clean

90s on 30s off x12 w/ partner: divide anyhow, ygig
a) heavy sled push (target ~40-60m)
b) ski erg
c) rope climb
d) bike erg
e) sandbag squat clean (target ~10 reps)
f) air bike

Partner WOD
2 Rounds for time, similar strength recommended
24 x Wallball
24 x Front Squat
24 x Push Press
24 x Hang power snatch
24 x Double Unders
Partner A works while partner B rests, then switch.
Every set must be unbroken. If you fail, both have to run 200m.

A, 3-4 sets
-Single Leg Step Up Jumps 6/6
-Hamstring Bridge March x10/10

B, 10 Rounds for time:
-12/9 Cal Bike
-8 DB Box Step overs @50/60 @2x10/15
TC: 15 mins

C, Extra: 2-3 sets
-Psoas march x 8-10 / leg
-Banded glute kickback x 10-15 / leg

Pinch Grip Farmer Carry: 6 x 30m; rest as needed
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

Find your RM3 for Zombie Front Squats

5,000m Row as:
- 1,000m @ 22 s/m
- 1,000m @ 26 s/m
- 1,000m @ 30 s/m
- 1,000m @ 26 s/m
- 1,000m @ 22 s/m

*don't worry about time, focus on hitting the s/m!

Squat clean+hang squat clean+high hang squat clean x 3 same weight ( light +)
Squat clean+hang squat clean+high hang squat clean
x 3 same weight moderate
Squat clean+ hang squat clean+high hang squat clean
x 3 same weight moderate ++

3 x squat clean + hang squat clean
same weight toughish