1. back squat: 3, 2, 1, 1, 1
2. cleans: 1, 1, 1, 1, 1……no misses.
3. eccentric clean deadlifts: clean deadlift the weight to high hang. lower wt to 1″above floor…repeat. 3 sets x 3 reps…..choose weight accordingly. record cleans

Amrap

10 80-yard shuttle sprints
Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

WOD:

del minuto 0.00 al 2.00
- 400m Carrera
- Jumping Jacks

del minuto 2.00 al 3.00
- Saltos al Muro

del minuto 3.00 al 4.00
- Burpees

del minuto 4.00 al 5.00
- Lunges

COMPLETAR 3 RONDAS AMRAP (MAYOR NÚMERO DE REPETICIONES POSIBLES) POR RONDA. DESCANSO DE 5 MINUTOS ENTRE RONDAS

400m Run
3 rds:
5 Pull up
10 C2B
15 Air squat

(+9kg vest)

Samalla painolla koko setti. Vika kierros nin monta kuin menne.

Start up(14)
stretch 6 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Power(15)
deadlift 5x1
ohs 3x2
bench 5x1

Metcon/Metcon-*comp(13)
3rds
500m row/400m run
20 back squat 105/75*135/95
10 floor wipers 105/75*135/95

Finisher
2 min couch stretch
30 w raise
60 temp tantrum

120 min
WU for 10 min
Skill: MU practice for 25 min
Progressions

1.Weightlifting
Clean & jerk WU
A. Clean 9 x 1 @ 65 % + 1 RM, EMOM, add weight every 3 minutes
3x50 3x55 3x60

B. Hang snatch - build to a heavy single for the day in 15 min

2.SPP - conditioning
A. For time:
20 thrusters @ 30 kg
20 power cleans
20 push jerks
20 OHS
20 front squats
4 burpees at the beginning of each minute (except on first round)

Result: 10.57
184/191

3.5 min assault bike, LF

AMRAP 12 min of:
- 0-2 min: Strict Pull-ups.
- 2-4 min: OHSq @ 25/20/15 kgs bumper.
- 4-6 min: HSPU.
- 6-8 min: High Burpee (kness to chest jump).
- 8-10 min: Sit-ups.
- 10-12 min: Cal row.

3 sets
HANDSTAND HOLD: 3 x 20s. Rest 40s.
L-SIT HOLD 3 x 20s. Rest 40s.

HS options: Freestanding, wall supported, Wall climb 3 x 1-2 reps
L-Sit: Rings, between boxes, either variation with bent knees