Haarahypyt, sprintit, kyykyt

Round 1. Sulava liike
Round 2. Räjähtävä liike
Round 3. Hidas/isometrinen

+
Lankkuvariaatiot, selänlihasten vahvistus

Amrap 3 mins x 8 sets
1 Min rest btw AMRAPS
Alternate “A” & “B”

A:
12 Single arm KB jerk (6/6) @20/12kg
10 medball clean @9/6kg
8 sit up

B:
12 KB USA swing @24/16kg
10 goblet squat
8 push up

Goal : 2 + rounds in each amrap

Back squat jumps 4x8 reps

Strength / Skill:
10-8-6-4-2
STO
Note: As heavy as possible, do not use above reps to warm up. You may strict press, push press, push jerk, split jerk.

WOD - 5Min AMRAP:
- Squat Clean to Overhead (#155/115)

3Min Rest

Post-WOD:
- Tabata Sit Ups

Warm up

Inch worm to press up
raised heel glute bridges
Kang squats

Part A

3 sets

8-12 deadstop swings
into
Max rep wall hack squats

2min rest

Part B

Tabata goblet squats

20 sec work
10 sec rest

8 rounds

Part C

3 sets

5-10 ab wheel roll outs or alternative such as inch worm or towel slides
5-10 floor hamstring curls or single leg eccentrics

1 min rest

For Time:
30 Overhead Squats 40/30kg
150 Double Unders
600m Run

Rest 2 Minutes

600m Run
150 Double Unders
30 Overhead Squats 40/30kg

• Run/Row/Bike: 2-3min.

• 2x
  9 Air squat
  7 Ring Row
  5 Push up

• Mobility...

• 2x
  4-6 Burpee over bar
  4-6 Thruster
  4-6 Pistol squat
  4-6 KB Hang snatch
  4-6 Pull up/C2B
  20-40 DU's

• Work on Snatch & Clean +jerk

Skill
Sand bag clean

10 min AMRAP
10 pull ups
20 walking lunges
1 rope climb
10 push ups
2 wall climbs

Juoksuintervallit
7 x 750m / 1:30 lepo

*Tasainen vauhti - pyri siihen, että intervallit ovat kestoltaan saman pituisia.