MedBall Clean
Hang Clean
Clean

Dip (Ring/Box)

12-10-8-6-4-2
Hang Power Clean
Dip

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
3 Rounds
15 Thrusters 155/105lbs
25 HSPU
Rest 90 seconds

4-5b. Bitch Work
Run 800m
Rest 1:1
Run 600m
Rest 1:1
Run 400m
Rest 1:1
Run 200m

4-5c. Strength
AMRAP 5 minutes
Double KB clean and jerk 70/53lbs

4-5d. Accessory
Max effort dead hang from pull-up bar
Rest 1 minute
Repeat
Rest 30 seconds
Repeat

Maastaveto

amrap 15
2 man makers
40 single under jump rope
4 man makers
40 single under jump rope
6 man makers
40 single under jump rope
*+2 next reps man makers

Back squat 5rm
+
”A quarter gone bad”
5 rounds
15sec Amrap thrusters 60/40kg
45sec rest
15 sec Amrap weighted strict pull ups 20/15kg db
45sec rest
15 sec Amrap burpees
15 sec rest

• 2-2-2-2-2-2 of:
BB Squat Snatch from Blocks
Use 95% load Heavy of last week

Käsilläseisontapito tabata + burpee tabata vuorotellen

Harjoitellaan käsilläseisontapunnerrus boxilta

2 x 8 min AMRAP + 3 min lepo

AMRAP 1:

15 toes to bar + 10 m käsillä kävely ( 3 PEP)

AMRAP 2:

9 clean + 9 HSPU (40 kg)

Wod1, For time:
3 rounds:
9-6-3 Deadlift@100/65kg
9-6-3 Burpee over the bar
2' rest

Wod2:
EMOM 21'
a) 50-70 DU
b) 18/14 cal row
c) Rest