Part A).
Skill Primer
Dip Muscle Clean, High Hang Power Clean & No Feet Push Press
(5-8 sets x 2+2+2)

Part B).
Clean Pull, Power Position Clean & Push Jerk
(8 sets x 1+2+1 / 55%-70%)

Strength:
A, 5x3
1+¼ Back Squat

B, 3 sets:
Weighted Lateral Box Step Up x 6 / side
Hamstring march x 20 (10-10)

C, WOD: In Teams of 2
AMRAP 10 MINS (DBs@2x10/15)
4 DB Front Squat
3 DB Box Step Overs
2 DB Thruster
1 DB Devil Press
- One athlete completes a full round at a time

EMOM 30
Min 1 : 50 Double under/100 Single under
Min 2 : 15 Single KB squat clean @24/16kg
Min 3 : 50m Single Kb Oh carry
Min 4 : 15 Box jump step down@60/50cm
Min 5 : 30” sec amrap Kb deadbug alt. Legs

AMRAP 5

32/27 CAL ROW

20 BURPEE OVER ROWER

After those for the score

-REST OF TIME MAX REPS OF –

PULL UPS OR CAL ROW

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

60 Minutes

Any Machine 10 Minutes @ HR Zone 3
...into fast pace
15 CTB
15 HSPU
15 TTB

Buy in: 50 burpees

Emom 14
10 db box step ups
8 toes to bar

Buy out: 1km row

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs
-Rest as Needed b/t Sets

A: Bench press 5rm +2x5 deload
B: Strict pull ups 3set
C: Shoulder press 3x7
D: Supine grip straight bar lat pull downs 3set
E: Triceps push downs 2set

20 pc 55kg
40 ttb
60 cal ski
40 ttb
20 pc

Ygig