Rive veto loppuun asti/ high pull ja alle.
Työntö rauhassa alas ja kiihtyy loppua kohti.
Leuat jalat yhdessä. ( abmat)
T2B swingi täysi liikerata. ( kuminauha)
OHS kierrä olkapäitä, aktivoi siivet.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

4 Rounds, go every 2:00

5 Hang squat snatches + 5 Overhead squats*

Improve your hang squat snatch cycling mechanics, rhythm and breathing = Only move up on weight IF you’re doing these well, otherwise keep working with the same load to ACCUMULATE EXCELLENT REPETITIONS. Each set is to be done unbroken.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Max bar muscle-ups
– Perform 6 burpee box jumps
at the start of each minute including
the start of the workout.

Scaled WOD
AMRAP 7:
Max jumping pull-ups
– Perform 4 burpee box step-ups
at the start of each minute including
the start of the workout.

For time

50/35cal Bike
25 Clean and jerks
40/25cal bike
15 Clean and jerks
20/10cal Bike
9 Clean and Jerks
52.5/35kg

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• one round
• big sets
• full throttle
• push to the limit
• RPE 9

Static lunges 8-8-6-6 per leg
(8 rep right leg, 8 rep left leg,
8 rep right leg, 8 rep left leg,
6 rep right leg, 6 rep left leg,
6 rep right leg, 6 rep left leg)

10 min
warm up pace
1 min ski erg
10 OHS
3 broad jumps

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For Time (11 min Cap)

5 Rounds

10 box jumps over 24/22"
5 Power Snatch

@60/42.5

for 10 min
Warm up pace
1 min row
10 z press
10 cossack squat
20s. hs hold

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EMOM 10
O: 40s. DU's
E: UB 7-12 HSPU

Voima
E3MOM, 4 rounds
8+8 single arm kb/db press

WOD
16min EMOM
1.min 6-12 wall ball
2.min 10-20 plank shoulder tap
3.min 6-12cal ergo
4.min rest