A Warm-Up WOD

3 RFT
10 Kettlebell Swings (light weight)
10 Air Squats
5 Push-Ups
30-Second Plank Hold

Write dumbbell weight in comments

Perform a maximum number of double unders unbroken.

With pair ( masters 40-49, +50) For time: TC 14min

3 rds
10 synchro db snatch 12,5/10
10 synchro box jump over 50 cm
2 synchro wall walk
Then
3 rds
10 synchro db squat 12,5/10
10 synchro box jump over 50cm
2 synchro wall walk

Masters 40-49, +50
0-6min First pair 1, then pair 2
18 cal row
12 thruster 20kg
6 bar facing burpee

6-12min
Pair 1
1 rep max snatch
Pair 2
1 rep max C&J

A:
Skill Primer
Pause Muscle Clean & Double Pause Split Jerk
(5-8 sets x 2+2)
*0:03 pause below knees
**0:03 pause in dip & split

B:
Tempo Clean Deadlift, Hang Clean & Pause Split Jerk
(8 sets x 1+1+2 / 60%-70%)
*0:05 from floor to hips
**0:03 pause in split

EMOM12 (x6)

A) 10 Ring dip
B) 10 Ring row

DEADLIFT

A) Build Up To Days Heavy 5RM (Max 20min)
*Formi edellä.

B) Hinge + Pull Metcon:

For time:

DL:
10-10-10 (@50-60%)
T2B:
15-15-15

-Rest 3-

DL:
8-8-8 (60-65%)
C2B
15-15-15

-Rest 3-

DL:
5-5-5 (65-70%)
bMU
8-8-8

ACCESSORY

A) Pulling
4X For Quality:

-1 Set of banded pull up (vihree kumppari, pitkä setti) (1-2RIR)
-20m Hand Over Hand Sled Pull

Rest 1min between movements + 2-3min between rounds

B) Building
4X For Quality:

-15/15 DB Hammer Curl
-20-30 Banded Tricep Ext.

METCON Pidä pieni lepo ennen tätä, tai alota jumppa tällä

E10MIN X4 (VK Vauhti) (Ylläpidettävä, mutta pitäis tuntuu vähän pahalta)

• 30 Cal Row
• 30 Cal Ski
• 30 Cal Echo
• Easy Erg For The Remaining Time.

Into,

E5MOM X3

• 20 Cal Row
• 20 Cal Ski
• 20 Cal Echo +lepoa loppuaika

*tokassa osiossa ideana mennä lujempaa.

Clean & Jerk

A) WU Sets X4:

• 4 Muscle clean + 4 Push press (light to moderate weight) *Rest as needed

B) E75SEC X12:

• 2 Power Clean & Jerk (Drop and Go) (@70-90%)

C) Clean Pulls 4x2
*@110%
*Rest 3min Between

Lower Body Strength

4x Superset:

• 8/8 Bulgarian Split Squat (2x DB)
• 8-10 Romanian Deadlift (2x DB) *rest 3min between sets

Barbell Cycling + Gymnastics

2x 3min on/2min Off:

1st set:
- 20 Clean & Jerk @50kg
+ amrap: Kipping Pull Up

2nd Set:
- Same amount of Pull Up's as first round
+ amrap: Clean And Jerk @50kg

Accessories

Core: 4x For Quality:

• 10/10 KB Side Bend
• 20-30 Hanging Knee Tuck
• 20/20 Banded Russian Twist

Voima
E3MOM, 3 rounds
12 Sumo DL w/kb

WOD
PariWOD (you go, i go)
16min amrap
40m lunge
40 KB swing
40m lunge
40 SumoDL KB
40m lunge
40 ring row

E1,5MOM x5

3 Back squat w pause 2s