Joka alkava 3 min x 5

8 dead lift
6 hang clean
4 front squat
8 bar over burpees

60 % of front squat

Strength
Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. [115#]

Conditioning
4 rounds of:
1 min. ME Row for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute
[8 walks + 84 calories]

10 x every 90s

high hang snatch + hang snatch

Test: High Pull, Scare Crow Clean Pulling Position
Wod: Hand Behind Back “Bully” Shoulder Position
Re-test: High Pull. Bonus: Does the turn over on your snatch receiving position decrease.
Were you able to have faster elbows in the clean?
Bonus: Review your full squat for from Monday for 4 min.

http://www.mobilitywod.com/2010/08/episode-06-sign-the-papers-old-man/

Test: Some kind of dip/loaded shoulder extension
Mob: Shoulder extension on parallettes etc. Scapulae held back and spine neutral.
Re-test: Loaded dip/Bonus: does it change the pushup?

http://www.mobilitywod.com/2010/08/episode-05-darth-shoulder/

AMRAP 12

5 OHS 45/30kg
12 TTB
19 Burpees

15min AMRAP of:
* 15 swing
* 10 lunge with kettlebell
* 10 pistol squats
EMOM 3 HSPU

Set 1: 6 Reps 74%
Set 2: 4 Reps 80%
Set 3: 2 Reps 86%
3 Minutes Rest
Set 4: 6 Reps 80%
Set 5: 4 Reps 86%
Set 6: 2 Reps 92%
3 Minutes Rest
Set 7: 6 Reps 86%
Set 8: 4 Reps 92%
Set 9: 2 Reps 98%
% of 5 RM from last week (145kg)

AM: 125 min

1.Warm up
A. EMOM25:
Min. 1-3: AB
Min. 4: 5 strict pull up + 5 push up + 10 air squat
Min 5: 15 KBS

B. Movement prep

2.Front squat
A. Pause front squat
Build to heavy single

B. 3x1 @ 90-95 % of max

3.Segmented Snatch deadlift
4x5 @ 90-95% of Snatch max
- 4x5x52.5 kg

4.Strength accessory
A. 4 supersets:
5+5+5 Bicep curls
10 s. Bicep curl hold at parallel
- 7 8 8 7 kg

B. 3 sets:
8+8 single arm DB row - 15 15 15 kg
12 low cable pulley - 35 35 40 kg

C. DB Lateral raises 4x20
- Rest 90 s. between sets
- 2 2 2 3 kg

D. 2 sets:
12 scap pull ups
12 scap push ups
12 LYTP

E. EMOM7: abs

PM: 45 min
3 min run / 1 min walk
7 km, 6.27 min/km
HR 129/153

AMRAP 12'

• 7 Hang Power Snatch @50
• 28 DU