Fuerza/ strenght
12' para encontrar maximo peso en complex
1 snatch desde cadera
1 snatch 1/2 muslo
1 snatch debajo rodilla

WOD

500m carrera
25 burpees salto lateral encima barra
10 stoh
500m carrera
25 burpees salto mirando barra
10 stoh
100 kb swings
( cada vez que soltemos la kb 5 burpee bastard)

10 Minute AMRAP

12 Box Jump 31"
6 Chest to bar pull-up

2xRinnalleveto+raakatyöntö
50-80% 6-8 sarjaa

10 Minute AMRAP

12 Box Jump 24"/20"
6 Chest to bar pull-up(1 arm green and purple)

10 Minute AMRAP

12 Box Jump 24"/20"(tire)
6 Chest to bar pull-up(purple and red)

Clean
for max.
5-5-3-3-1-1-1

135x5
165x5
185x3
195x3
205x1
215x1
225x1

10 Minute AMRAP

12 Box Jump 31"
6 Chest to bar pull-up

10 Minute AMRAP

12 Box Jump 24"/20"
6 Chest to bar pull-up

4min AMRAP
20-14-8
Assault Bike Cal.
KB Snatch 24/16kg

rest 3min

4min AMRAP
21-15-9
Row Cal.
Thrusters 40/30kg

rest 3min

4min to
12 C&J 60/40kg
15 C2B Pullups
AMRAP of Rowing in meters

Weighted dip 3 x 5