Push & Pull

A) Split Jerk

E2MOM X8-10:

• 1 Push Jerk + 1 Split Jerk (Build Up)

B) EMOM 5

• 1 Split Jerk (2s pause @catch) *@100% from complex weight

C) 4 Rounds:

• 5 Strict C2B
• 3-5 Wall Walk
• 10 Strict Pull Up
• 10 STOH @50kg

*rest 2min Between Rounds

Metcon

5 Sets of 2min on/2min off:

• 15 Cal Echo
• 4 SB Clean @50kg
• AMRAP: DU

Accessories

4 Rounds For Quality:

• 10 Chaos Bench press
• 15-20 Bent Over Plate Reverse Fly
• 10-15 KB Front Raise

Distance: 12,5 meters. Vetoremmeillä

Snatch high pull 2x3

DL snatch grip + high snatch pull above knee + snatch pull below knee + very slow down

Deadlift

4 x 5 @ 75+%1RM, rest 3:00 b/t sets

3 rounds for time

1000m run
3 rounds:
10 pushups
10 situps
10 squats
10 grund to overhead

Kisaprep herättelyä

A) Power Snatch

EMOM 10:

• 1 Power Snatch

*lähe kevyellä ja ota pari vikaa ”haastavalla” painolla. Ei kuitenkaa mitää maksimeita

B) Echo Bike Sprints

5x

• 10 Sec Fast / 50s Easy

C) Mobbailua ja Venyttelyä n. 20-30min

Partner WOD

60/48 calories row/bike/ski
50 lateral burpee over dumbbells
40 sync alt. hang dumbbell snatch (22,5/15 kg)
60-60 double under (one must complete their reps before changing)

50/40 calories
40 toes to bar
30 sync alt. hang dumbbell C&J
50-50 double under

40/32 calories
30 lateral burpee over dumbbells
20 sync alt. dumbbell snatch (from floor)
40-40 double under

30/24 calories
20 toes to bar
10 sync alt. dumbbell C&J (from floor)
30-30 double under

Time cap: 35 minutes

EMOM16
1. 3 BMU
2. 5 m handstand walk
3. 20 DU/SU
4. Rest

5 reps at 60%
5 reps at 70%
5 reps at 80% of 1RM