Squat challenge L9

20 Min AMRAP:
50 Double Unders
5 Wall Walks
10 HR Pushups
15 KB swings 1.5/1 pood

I got 5 RDs + 1 DU. Thanks to Dawn for pushing me the entire WOD.
By the way, wall walks suck.

Rive +työntö 7x 1+3

Wu:1x5(40-50%)/1x3(65-70%)/1x1(75-80%)
-If you dont know 1rm start 40-50% 1rm snatch and build up 110-150% 1rm snatch (depents you level)
+work set 3x1(build up)

3 Rounds:
10 Power Snatches (115/80)
15 Deadlifts (185/135)
30 Wallballs (20/14)

1) 5+5 x DB snatch 17,5 kg
2) 15 x DL 60 kg
3) 20 x 70cm box step 3+3 kg
4) 30-50 sit up
Rest 1-2 minutes between sets

Anaerobinen skierg 4-6 kierrosta. Tulokset ja määrät kommenteissa.

https://m.youtube.com/watch?v=71qv-_JZ8Pg

16EMOM
1) 3 pos. Squat Clean
2) 4DL Snatch Grip
3) 6 pistols
4) 15 t2b

• Five sets of: Weighted Pull-Ups x 2 reps (20kg) Rest 30 seconds

Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
5-7 Mountain Climber Pull-Ups
Rest 45-60 seconds

• A. For time: 10 Snatches 42,5 kg 10 Snatches 45 kg 10 Snatches 47,5 kg 10 Snatches 45 kg 10 Snatches 42,5 kg

*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.
**Time Cap = 25 minutes

Rest 10 minutes, and then…

B.
AMRAP 12'
15 Calories of Rowing
20 Push-Ups
25 Air Squats

Muscle up practice
Front rack lunges 4x15m