EMOM2,5

3x4 deadstop deadlift @70%
3x4 TNG deadlift @75%

AMRAP 11

5 Deadlift 70/50kg
Run 200m
5 Deadlift 70/50kg
7+7 One Arm Thrusters w/ DB

Warm-up

3-minute Echo bike + 3-minute Row
+
2 rounds
5 Inchworms
5/side Offset kang squats
10 DB shoulder shrugs
+
2 rounds
5/side Single leg DB snatch
10 Tension swings
10 DB Z-press
+
3 rounds @ increasing pace
6 DB snatches, alt
6 Chest-to-bar pull-ups
3 Wall facing handstand push-ups
6 DB walking lunges (alternate positions each round)
1 Shuttle run
1 Handstand walk
60-seconds rest between rounds

3 rounds for time:

1000 m BikeErg
10 tng power snatch

Q7AV

A:
Non contact squat clean + squat clean + paused split jerk 6x1 @easy weight

B:
Power clean + clean & jerk 5x1 @80-85%

SNATCH PULL

4x2 Every 2min (2s pause below the knee)

• sama paino kaikis (noin 100% tempauksen 1RM)
• henkarivetoon asti

5 x 8

For time:

The front squats must be done without a rack - Clean it and go (A squat clean does not count as a squat in this workout)

• 20 Front squats 60kg
• 40 Bar facing burbees
• 20 Front squats 60kg

4 rounds for quality

4 low bar pull over
8 sand bag squats
rest 2 min

Treeni 2
Warm Up
3 min easy cardio
Mobility for 5 minutes (vedä jotain yleistä)
then 2 rounds
10+10 plate halos
10 goblet squats
5 reverse snow angels

Testing Todays WOD Movements

Metcon
2x12 min emom / 3min rest bwn
min 1 - cardio machine easy pace (45s)
min 2 - wall ball shots 2x 4-8 reps
min 3 - cardio machine easy pace (45s)
min 2 - kb swings x 12-15 reps
min 5 - cardio machine easy pace (45s)
min 6 - burpees 2 x 4-6 reps

eli nuo liikkeet mitä kahteen osaan niin karkeesti teet esim.6 toistoa
ja lepäät 10-15 sek ja uudelleen 6 toistoa.

Finisher
3 rounds
10-15 hardened ring row
20-30 medball russian twists
10-15 knee tuck ups
rest 2 min