4 kierrosta, 1min lepo liikkeiden välissä

8+8 askelkyykky eturäkissä taaksepäin askeltaen tempo 21X1,
5-8 leuanveto myötäotteella, 2011

Strength (load)

Back squat, 5 sets of 6
Lift every 4:00 min
RPE 8.

Work up to a heavy complex of
Clean High Pull + Hang Power Clean + erk
+
1min Max reps Power Clean & Jerk @60% of the complex.

WEIGHTLIFTING

Power Clean Doubles. Drop and Go.

EMOM x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4 (2-4 reps in the tank)

6:30 "Unknown" .... Some Devils Press
7:30 Accessory
8:30 Basic Endurance CrossFit

12:00 Basic Endurance CrossFit

15:00 Basic Endurance CrossFit
16:00 Squat Clean Technique
17:00 Basic Endurance CrossFit
18:00 "Unknown" .... Some Devils Press
19:00 Basic Endurance CrossFit

2x6 min amrap
25 kb swings @16/24kg (try to go unbroken)
75 double unders / 150 single unders
25 push ups (start with big set or go unbroken, finish with 1-2 smaller set)
rest 4 min and repeat
target 2 rounds on each amrap.
Score is total amount of reps.
If you are doing single unders, count it with 75 reps on your result.

Snatch balance 3x3
-painoa korottaen

EMOM 12

1) 6-12 C2B
2) 6-12 Kipping HSPU

Strenght (inside 20 minute time cap/ rest of wod time)
Push Press 1x3
Heavy Triple
Scoring: Load

Push Jerk 1x2
Heavy Double
Scoring: Load

Split Jerk 1x1
Heavy Single
Scoring: Load

Build to heavy single in 15 minutes
You should prepare for snatch and cleans by counting reps down from 3-3-2-2