Weighted Dip 1x3, 1x2, 1x3

EILINEN

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Tall split jerk
3 x 3 @ 60% of 1RM clean & jerk

Snatch push press & overhead squat
5 x 1 @ 70%
5 x 1 @ 75%

Halting snatch deadlift (mid-thigh)
3 x 2 @ 105% of 1RM snatch

Tempo front squat - 3 seconds on the way down, controlled ok the way up
5 x 2 @ 75% of 1RM front squat

Accessories
GHD back extension 3 x 10 with weight @ 8RPE
Barbell Good morning 3 x 10 @ 8RPE
3 x 150m suitcase carry @ 9RPE

18min EMOM
1) 12-15cal Echo
2) Max Push-Up*
3) 5-10 Pull-Up

*stay consistent, keep and hit the same rep target each round

score is push-up reps

Goal is to get on box as quickly as possible
Recovery 3–5 minutes between sets
Begin rep from paused half squat
Reps are performed as explosive singles
Box height for example 50 cm for men

Partner wod (You GO , I GO)

Buy in :
20 Man Maker @2x22,5/15kg

Then
3 rounds
50 goblet squat@24/16kg
50 du each person
50 HR Push up
50 KB snatch @24/16kg

Buy out :
20 Man Maker @2x22,5/15kg

Timecap : 30 mins

*Man Maker 1 rep
Renegade Row (left& right )

Push Up

Squat Clean

Shoulder to Overhead

8 min AMRAP:
• 10 Power Snatches 75/55#
• 30 Double Unders
Goal: 6 rounds.

4 sets  (every 3 min)
30 sec Max bicep curls
15 sec rest
30 sec max Alternating Kb Bench presses
15 sec rest
max plank hold rest of the time

AMRAP 13 min
21-15-9 Clean + Box Jump
Then
42-30-18 Wall Ball + Shuttle Run 6 m

3x1@100+% pal 3-4min