AMRAP15 w/ partner - YGIG for rounds:
10 (single leg) jumping kipping pull up / kipping pull up / kipping c2b
5+5 s.a. db thruster
10 / 7 cal row

Tavoitetyöaika 1,5-2min / hlö / kierros. RPE 8.

HUOM! Molemmat versiot voi tehdä päivän kaikilla tunneilla ja paritkin voivat tehdä toinen wodin ja toinen easyn mukaan.

Overhead squat OHS

1x3
2x2
4-5x1

JERK

A) WU

2-3 Sets Of 5: Press From Split Position
2-3 Sets Of 3: Tall Split Jerk (From Toes)

B) Split Jerk Cluster Sets

• 5 Cluster Sets Of: 1.1.1.1 (4reps)

*Eli ykkösinä ja lepoa 10 sec toistojen välissä.
*Settien välissä 2-3min lebo

Set 1: @60%
2: @65%
3: @70%
4: @75%
5. @75%+

PUSH AND PULL

Amrap 10min:

2-4-6-8-10...
- Bar Dip/Parallette Push Up

1-2-3-4-5-6-7-8....
- Strict Pull Up

-150m Ski between rds-

ACCESSORIES

A) 3-4x For Quality:

• 10 DB Z-Press
• 10/10 DB Row or 10 Bent Over Barbell Row

B) 3-4x For Quality:

• 10-15 Banded Face Pull
• 10 Lu Raise (2x Plate)

Bench Press 6x7 @65% 1RM

Voimakas
15 min aikaa, painoa nostaen etsitään
2 kuulalla raskas rive+työntö, max 3 toistoa

AMRAP 24
20 Russian heilautus
20 Hollow rocks
100m Farmari kävely
400/500m Soutu

A: Weighted trap bar jumps 8x3
B: Leg press heavy 5reps +2x5@90%
C: Weighted hip thrusters 3set
D: SL Standing hamstring curls 2set
E: Knee extensions 1xMyo reps

12 min AMRAP of
400 m Run (
2 Rope Climbs 15 feet (457 cm)
15 m Front Rack Walking Lunges 50/35 kg
If you cannot run substitute this with 500m/450m row or 1000/900m Bikeerg.

-5+5 back rack reverse lunges

With Partner

50 Snatch
25 bob
2min hang

into

50 thruster
25 bob
2min hs hold

into

50 c&j
25bob
2min L hold in hang

into

50 Front squat
25bob
2min wall sit

RX 50/35kg or 60% snatch 1RM

2-3sets:

8+8 KB fr bulgarian split squat
10 snowangel
12 GHD hip extension / SCALE UP --> WEIGHTED