Snatch + OHS: 1+3 x5

6 sets:
Max rep mixed grip pull-ups (One hand on a bar, one hand on a rope or towel - switch hands each set)
8-10 Strict Tempo dips @ 21x1

Alkulämmittely ja mobility

Voimistelua

Otm 12
Käsilläseisonta
Pistoolikyykky
BMU hypäten
Kuppipito

Loppuvenyttelyt

30 - 40 Minutes ( 6 - 8 rounds )

Minute 1 : Echo Bike Calories
Minute 2 : Farmers Carry 22,5/15kg
Minute 3 : 10m Shuttle Runs
Minute 4 : Rope Climbs
Minute 5 : Rest

"Omatoiminen WOD"

10-14x
Bike erg: 30s.
Rest 30s.
Ski erg: 30s.
Rest 30s.

• go hard

Complete 3 rounds of the following:

Cardio 50 Calories
25 Overhead Dumbbell Lunge to Knee Down
25 Lateral Lunge
25 Kettlebell Swing
25 Stability Ball Leg Curls

Accumulate 15 strict muscle-ups. Not for time.
If 15 strict are easy add a weight vest.

Superkids

20 vauhtipunnerrusta
20 burpeeta
20 leukaa
20 abmat situps

Joka välissä tee 20 naruhyppyä

Ninjat

30 vauhtipunnerrusta
30 burpeeta
30 leukaa
30 abmat situps

Joka välissä tee 30 naruhyppyä

Lattiapenkki 3x5x80%
Pystypunnerrus 4x10
Face Pull 3 sarjaa
Hauis 5 sarjaa

130 min
Warm up for 15 min + 15 m HSW
1.Gymnastics
A. MU practice
- RS
- TWB
- HTR
B. E2MOM30: MU x 1
- Total of 16 MU
C. Gymnastics strength:
4 sets:
5-8 Russian dips - 5 4 4 4 reps
10 Feet elevated Bulgarian ring row - feet on ground
- Rest 60 s.

2.Weightlifting
A. High hang snatch, heavy single

B. Snatch trap high pull 3 x 5
- Not done

3.Conditioning
A. 4 rounds:
3 min on / 2 min off: > 2 min on / 2 min off
200 m Row
30 Double unders
Max effort Double KB Shoulder to overhead 16 kg
Reps: 10 11 12 12 kg