snatch high pull + hang squat snatch
8x2+1@65-75%

Deadlift 5 x 5 / 3-4 min
80 - 90%

AMRAP 10min:
10 DB Snatches (50lb)
15 BBJO
20 DB Snatches
15 BBJO
30 DB Snatches
15 BBJO
40 DB Snatches...

3min rest

AMRAP 10 min:
10 Cal Row
15 Man Makers (25lb)
20 Cal Row
15 Man Makers
30 Cal Row
15 Man Makers
40 Cal Row...

Aikaa vastaan:

• 2000m SkiErg

Jokaisella alkavalla minuutilla 5 x etunojapunnerrus

10 dips
10 c&j @ 60kg
10 pull ups

Back Squat 5x5 @100KG (1 Min Rest)

Front Squat 5x5 @80KG (1 Min Rest)

Bulgarian Split Squats @60KG (1 Min Rest)

Back Squat to Target 20” box 5x5 @120KG (1Min Rest)

Box Jump Overs (two target) 20” and 24” 5x5 (1Min Rest)

3x10 Bench Press @60KG SuperSet with Ring Rows

3x10 Close Grip Dumbbell Press @22.5KG*2
SuperSet Bent Over Rear Flies 5KG*2 (20Reps)

3x10 Double Kettle Press @16KG SuperSet 5 Strict Pull Ups.

EMOM 6 min

3-10 Strict Ring dips*

• Pick a suitable number of dips and do that for 6 rounds, add weights if needed

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

I did this with strict pull-ups (on a huge bar to because it was a swing set) and knuckle push-ups. And it was 100 degrees.

10min emom Kipping/bar MU practice
Odd:
Novice: supine banded lat pull down x10-15
https://www.instagram.com/p/BaUPnaAB28z/?igshid=d4fn47ozg4q
Intermediate: blocked hanging hollow pull down x6-8
https://www.instagram.com/p/BzO-bIkg4oe/?igshid=cdhxavu7iqsn
Advanced: lats to fly drill x6-8
https://www.instagram.com/p/B8sCOBAAnzp/?igshid=1ru0jas2924iq
Alt
https://www.instagram.com/p/B6Iw9hyAz5n/?igshid=g143tfy8j12r
Even: V-ups 10-15
+
Partner wod
”Panic breathing”
500-400-300-200-100m row/each
Partner in double Kb front rack. IF the front rack is broken the rower must stop rowing and both partners must do 10 penalty burpees before continuing on the row.

Inte hunnit spela in någon film på övningarna men följ instagramlänkarna så hittar ni film på hur övningarna ska utföras.

5 x 3
Snatch Balance nousu

EMOM 10
3x High hang Snatch

EMOM 10
3x Burpee +
6x Lunge jump +
9x Push up