Aikaa vastaan:

20-18-16-14-12-10-8-6-4-2

• BikeErg (cals)
• wall-ball 3m (N 6kg / M 9kg)
• SkiErg (cals)
• käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)

A.Three sets for times of:
15 Pull-Ups
50 Double-Unders
Rest 3-4 minutes

1:15 (UB pull ups, tripped 2x), 1:38 (tripped 2x), 1:15 (broke pull ups, UB DU)

B.Complete as many rounds and reps as possible in 20 minutes of:
4 Toes to Bar
8 Handstand Push-Ups
16 Kettlebell Swings (32/24 kg)

7 rounds + 11 reps

(Compare your results to May 19, 2012.)

C.Three attempts at:
L-Sit x Max Hold
Rest as needed

0:35, 0:38, 0:20

Amrap 15:
200m run
15 Power Clean, 50/35
10 Front-Squat, 50/35
15 K2e

A) Cleans

EMOM for 4 minutes of:
2 cleans @82-85%

Rest 3:00 min

EMOM for 4 minutes of:
2 Cleans @ 85-87%

B) Power clean

Power clean, nousu ykkösillä 92% asti.

C) Accessory:

1.
4-5 Rounds of:
10 Weighted lunges, barbell on back - heavy
15 KBS - heavy
20 Hip extensions
Rest 1:00 min between sets.

*use same weights as last week

2.
3 Rounds of:
Max reps pull-ups/Aussie pull-ups
20 Banded pull-aparts
Rest 2:00 min between sets.

1. 40cal 95-90% 2min breikki
2. 20cal samalla vauhdilla, 5min breikki
3. 20cal täysii 45min breikki
4. 20cal täysii

3x10 tng Power snatch / Rest 2min
Rest 5min
3x10 tng Power clean / Rest 2min
Rest 5 min
3x10 Hang squat clean / Rest 2min

6x3min work/2min rest

A:
400 m run
amrap db snatch 32.5kg

B:
400m run
amrap goblet squat 32.5kg

3 x 5

100 Single Unders
10 wall climbs
10 push press 50kg/35kg
10 Dumbbell Bench Press 30kg/15kg
10 Pull Ups
Then 80/8s, 60/6s, 40/4s and 20/2s.
Pretty awesome WOD👍

Build to today’s 2-RM Snatch

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.