3 power cleans on the minute

min 1-3 @ 80kg
min 4-6 @ 85kg
min 7-9 @ 90kg
min 10 Amrap @ 95kg

emom 10′ 5 power clean

WOD
24/18/12

walking lunges
Power Cleans 40/30 kg
Thrusters 40/30 kg
push ups h/o

50 DUs, 40 situps, 30 KB swings, 20 push ups, 10 KB Snatches
2 min rest between 2 rounds for time

Total 90min
A.
Three sets, not for time, of:
Strict Toes to Bar x 8-10 reps @ 2110
Double-Unders x 40-50 reps
(if broken into sets, note reps per set)
Skin the Cats x 5 reps > 3 reps
(perform these as slowly and controlled as possible)
B.
Five sets of:
Power Snatch from Mid-Thigh x 3-4 reps > vaihdettu high hang snatch
Rest 20 seconds
Tall Box Jumps x 5 reps @ 05X1
(reset on the ground each time before next jump)
Rest 3 minutes
C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

EMOM 15 min:

Bear complex

Power clean + front squat / squat clean
S2OH
Back squat
S2OH

(60/70%/cj 1rm)

"ANNIE"
50 - 40 - 30 - 20 - 10 reps for time:
- DU.
- Sit-ups.

terävyyttä jalkoihin. Lämppä, kyykkyharj, hyppyjä 46 cm boxille 3 x 10. Ojennushyppy 5x 10. Etukyykkyjä 5x5 sarjoja. 10 hyppyä boxille

WOD
EMOM for 10 Min 3 Frontsquat 50% Bodyweight
Then AMRAP 20 Min.
50 KB Swing
5 Toes to bar
20 Abmat sit-ups

Buy in : 100 Double Under

21-15-9
- Pull up
- Med Ball Clean (9 Kg)
- Sit Up

Buy Out : 100 Double Under

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