10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps
then
2 rnds of
5 strict press from behind the neck
5 dip drive from front rack
5 push press
5 narrow grip OHS
5 push jerk
5 squat jerks

Split Jerk
Work up to a heavy single. Once you miss a weight 3 times you’re done for the day.

Toes to bar 5 x 10

30-45min for Quality, go by feel

1) 3-6 D-Ball/Sandbag Squat
Clean *
2) 20+20m Single Arm Farmers
Carry
3) 5-10 Rower Pike-Up
4) 1-2 Rope Climb
5) 3-5 High Box Jump
6) 400m run or 2min machines

RPE 3
* work with what you got. If you
don't have appropriate loading,
you can do Ground to Shoulder
or heavy hang power cleans

E2:30 x10:
a) 200-400m run (TC: 2min)
b) 5 back squat

Huomioita: Takakyykyssä rakenna keskiraskaaseen, mutta edelleen teknisesti hyvään painoon (RIR 2-4 viimeisellä sarjalla). Jos haluat keskittyä kyykkyyn, ota juoksut iisimmin tai toisin päin.

Clean & Jerk 3x2 + 3x1

Takakyykky 14rm

5 rounds for time, you go I go:

20 cal row
20 ttb
20 cal assault bike
20 oh box step up (20kg)
20 cal row
8 power clean (60kg)
20 cal assault bike
14 chin ups

TC: 40min

Part A).
Skill Primer
Dip Muscle Snatch & Snatch Balance w/Pause
(5-8 sets x 2+2 / 0:03 pause in the bottom)

Part B).
Tempo Snatch Deadlift, Power Position Snatch & Hang Snatch
(8 sets x 1+1+1 / 55%-65% / 0:05 from floor to hips)

20 rounds for time:
6 Strict pull-ups
20 Push-ups

This Hero WOD is dedicated to PTE Timothy Aplin who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.

A: Standing DB shoulder press 3x8
B: SA DB rows 3x10/arm
C: Push ups 5x10
D: Forward leaning db shoulder flys 3x12
E: DB biceps curls 1xMax