Deadlift 3 RM, then 3x3 @ 90%

AMRAP 20 min:

5 DB push jerks, left arm
5 DB push jerks, right arm
10 push ups
15 calorie row

STR:
Tempo Back Squat (3s alla)
4x4 @ 70-75%

3 sets of:
2.2 Weighted Pull-Ups (kaheste vahel 10-15s puhkust)
5.5 Weighted Push-Ups (viieste vahel 10-15s puhkust)

2 sets of:
Max Plate Gun Hold @20/15kg
Max Band Tricep Extensions

WOD:
3 rounds of 3 min ON/1,5 min OFF:
5-10-15-20-... of Squat Jumps to Plate
5-10-15-20-... of Plate Ground to Overhead
5-10-15-20-... of Sit-Ups
(jätkavad sealt kus pooleli jäid)

15 minutes to drill the press to handstand

Then,

15 minutes to build to a heavy single power snatch

A) Strength
“1 minute Turkish get up”

• Choose a weight you can complete a Turkish get up with for 1 minute (30 seconds up and 30 seconds down)
• Complete 3 reps on each side

B) WOD
Every 3 mins x 4 sets

15 double KB deadlifts
12 alternating gorilla rows
9 double KB cleans
6 alternating reverse lunges

@2x20/12 kg

W/ partner for time, YGIG divide anyhow
30 box get over (60/50)
50 Deadlift
40 bar over burpee
40 hang power clean
50 bar hop over
30 stoh

TC: 17
Skaalaus: Painot sellaiset, että pystyisit freshinä tekemään stoheja ainakin 5-10 toiston sarjana

1 MIN AMRAP

• Burpees

Skill: HSPU

Wod: Emom 4rds (16 mins)
1: 5 RMU
2: 10 SDHP@50/35
3: 10 Pistols
4: 10 Hang sq clean@50/35

Skill: a chance to follow some new progressions.

Wod: try to keep reps and intensity high

A) Clean & jerk

Power clean & jerk singles
20 x 1 @ 65%
Nosto aina :30s välein.

B) Barbell cycling

EMOM for 10 minutes of:
5 Touch and go power cleans @ 60%

Skill Handstand
* -harjoitellaan käsilläseisontaa seinää vasten vaiheittain. tarkoitettu niille, joilla haasteita päästä käsilläseisontaan.*

E2MOM, 5 rounds
1-3 x Handstand
10-15 burpee