A: Triple jump x8
B: Push ups 5xMax
C: Double KB clean & press 3x3
D: SA KB rows 2set
E: Kb skull cruschers 1xMax
F: For time:
50-40-30-20-10 Rkb swing

5x Every 2min

1 power snatch
1 deep power snatch (syvempi power snatch)
1 snatch

Snatch

A) E75SEC X9

Set 1-3: 1 Snatch From Blocks (above knee) @65-70%

Set 4-6: 1 Snatch From Blocks (below knee) @75-80%

Set 7-9: 1 Snatch (Floor) @85-90%

B) For Time:

• 20 Snatch @50-55kg (sellanen paino et joutuu tekee ykkösiä alusta asti ja vähän joutuu lepäilee)

C) Snatch Pull 3x1 @120%

Back Squat

• 5x2 (1 RIR)

*Rest 3min between sets

Accessories

A) 3-4x For Quality:

• 45-60s Spanish Squat Hold
• 10 Slider Hamstring Curl

B) 3-4x For Quality:

• 45-60s Chinese Plank
• 15/15 Calf Raise

WU

Speeds

CF
Perushuttua
Mavea jossain muodossa

2-3sets:

10 GHD hip extension
40-60s D-ball hold

Gymnastics for quality
For 30min
Pistols & butterflys

ADVANCE
C2B & weighted pistol squats

INTERMEDIATE
Pullups & pistol squats (assisted if needed)

BEGINNER
T2B & high box step-ups

WOD
AMRAP 8min
YGIG

6 alt pistol squats
3 C2B

Scale as needed

Deadlift – 4 x 3 @ 75-85%, go every 3:00

– Do your first set @ 75%1RM deadlift and then build up within the percentage range if you can

For time

• 20 dumbbell box step-overs
• 40 GHD sit-ups
• 60-calorie Echo bike
• 40 GHD sit-ups
• 20 dumbbell box step-overs

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 24-inch box

Alternate B1/B2

B1. Strict dip – Build to 3-5RM, rest 1:00 before A2

B2. Strict chin-up – Build to 3-5RM, rest 2:00 before A1

Otsikon mukaan